Saturday December 19, 2009
Our new kids' room.
A little something different for you guys today. Let's test our work capacity as if this was a physical task you encountered in life and the speed at which you can get it done is vital to success. So go after it, and have fun!
WOD
For time:
- 50yd tire flip
- sandbag carry to top of Shellburne (45lb plate or 50lb dumbbell also acceptable)
- 15 burpees
- sandbag carry to top of Farley
- 15 burpees
- sandbag carry to old gym
- 3 rope climbs (if you can't climb the rope, do 50 bw lunges)
- sandbag carry back to gym (finished with sand bag)
- 30 toes to bar
- 30 ball slams (20lbs)
- 190lb plate relocate (Move a stack of bumper plates one at a time 25yds and restack them)
- 30 box hops on your newly stacked plates
- Run 400m
*We'll be sending people through this one at a time. After one person's tire flip has been completed, the next person will begin. If someone catches you and there's only room for one at your station (rope climb for instance), let them "play through". If you don't want to let anyone "play through", it's simple... just don't let anyone catch you.
Post time and thoughts to comments.
CAT double day WOD #1 (ideally, this should be done early (7am) - then you can rest 3-4 hours before doing the above chipper)
- 30 handstand push-ups for time
rest 3-5 min.
- Push/split jerk 2-2-1-1-1-1 *find "today's" 1RM.
*Yes, the HSPU's will affect your jerk, but remember, the jerk is all about powerful hip drive and quickness, so let's improve those elements today.
Post time on HSPUs and loads to comments.
10 Comments
Reader Comments (10)
30 hand stand push-ups 6:00 min, which seems high, but for me was a milestone since it was my shoulder that took me out of crossfit for awhile
175, max push jerk...thought up about going up to 185, but wanted to play it safe...(only this time;)...Josh or Joey, what would you suggest later for a workout (if I can't do the above bc of lack of equipment?
Wod 1: 30 HSPU's = 43 sec (did 28 unbroken)
Split Jerk = 265lb PR
Wod 2: 23:41
Josh, you must have written todays workout hopped up on sugar, caffeine, and tons of non-paleo food!! Just crazy I say!
This workout was grueling to say the least. The worst part was running up the hill with the weights!
24:17 - 2 18# kettle bells subbed for sand bag, and walking lunges subbed for rope climb
Correction, I meant 34:17. :)
5k row today and it sucked, very grueling during the middle 4,998m
t=18:08
ave/500m=1:48
...though it gave me a good idea for a wod for cadence next week!
Even though it was a total butt-kicker, that was one of my all-time favorites...Thanks for an awesome Saturday morning!!
29:13 Rx
Joey-wish you would have done today's WOD, I would have liked to see your time..I can only guess...
24:55 on the Chipper. Fun stuff.
Roxie, you're not far off. haha.
Lu, Joey couldn't have done today's workout... it had actual "work" involved!
Joey P - 43 sec!!! that's just silly.
Joey...first of all your 5k meter time is ridiculous. Amazing performance...wish i was there to see it! Also, your ideas scare the crap out of me!
Joey P has to do all HSPU's on the rings from now on!
This work out was crazy! I've never felt more accomplished! Thanks Joey for showing me now to climb the rope (it's really high up there!)