Thursday 7/18/2013 WOD
Warm up
With a PVC Pipe
2 sets of
10 pass throughs
10 Over head squats
1 set of
10 groiners
10 super mans
20 Lunges (total)
10 hollow body rocks
SKILL/ STRENGTH
Level 2 (advance)
Skill transfer Stabilization work
EMOM for 6 Mins
Odd minute hold in Hand stand for 10-15 secs
Even minute hold on rings for 20 secs
Level 1 (beginner)
4 sets of
Plank hold 30secs -1 minute
Squat hold 30 secs -1 minute
Training
10 MIN AMRAP
15 Box Jumps (24/20)
10 Ring dips
Level 1
15 Box Jumps/ Step ups (24/20)
10 Push ups
5 min rest
TABATA
8 rounds of
20 secs AMRAP
10 secs rest
All levels included
wall balls 20/14
alternating with
Ab mat sit ups
2013 07 17
Did a drop in at River North Crossfit in Chicago. Awesome gym!! They really had a nice setup
Did their “skinny fit” workout, which is basically just body weight exercises. (Their CF class was dong “Jerry” ..I was debating but went for the wall balls)
5 rounds for time
400m run
50 wall balls
…absolutely brutal. It’d be nice to see some WODs like this in the future. While they suck, I think it’s good to do them. Balance the quick 8-12 min wods with 25-30 min wods.
Loved todays line up:
10 Min AMRAP – 6 rds RX
8 Minute Tabata – 171 RX
Slept in RX. PR baby!!!
damn girl!!
Haha and Jeff – agreed.
Even my 4 days off for 4th of July… I felt like I came back and really did well with the WODs. I was even a bit sick, but my times were pretty decent
I don’t want to brag but I’m getting really good at unplanned rest days. For those looking to improve on their unplanned rest days, all you really need to do is set your alarm as if you’re going to go to class, wake up, complain about how much you’re hurting from the previous day’s WOD, then go back to sleep for a few hours.
I know it seems tough but if you continue to work on your unplanned rest days, your planned rest days will soon be RX. Just ask Shae.
See, i had a planned rest day so i rx’d it by drinking two beefeater negroni’s before dinner and a cold bottle of peroni with. While my legs feel better because there were no burpees or wall balls today my head feel like some one is doing box jumps on it.
Little did we all know how many RX drinkers and eaters we have at EVF!