Thursday 10/2/2014 CrossFit Workout of the day
Warm up
Hip Stretches w bands
Foam roll quads and it bands
3 sets of
10 single leg dead lifts (no weight)
10 plank shoulder taps
10 Supermans
30 butt kickers
20 alt lateral lunges
15 Sit ups
Training
“3 blind mice”
In teams of 3
In a running clock of 30 mins
All partners must be working on all 3 movements separately. Rotate as the team sees fit. Keep a running count of all your reps and meters and get as many points as possible as a team.
Row every 500 meters 1 Point
Burpees every 30 burpees 1 point
Front Squats (95/65) every 15 Squats 1 point
Scaled weights count as half a rep
Meaning every two reps is considered 1
Post team name and points to the blog
2014 10 01
Well that was a killer!! 32 points for Jen Elysa and I. Kinda wanted to die… but really loved it!!
I was almost literally “blind” after this one. We had to redo the math like 3 times because our brains ceased functioning. Assuming the third time was a charm, 37 “points” we’re acheived by the ladies at 5.30.
Wow – that was the longest 30 minutes of my life. 530pm version of Team Cafe (Gerson) con Leche (Brett) con Azucar (Neal) got 34.5 points. We used poker chips to count but even that was difficult when we were trying to focus on not passing out. What a burner but awesome WOD James! We did our best to embrace the suck…….b/c it surely did suck!