Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Hind·Sight
2 Rounds for time
200 Meter Run
20 Hand Release Push-ups
200 Meter Run
20 Kettlebell Swings (53,35)
200 Meter Run
20 Ab-Mat Sit-Ups
200 Meter Run
20 Deadlifts (75,55)
200 Meter Run
20 Air Squats
200 Meter Run
20 Box Jumps (24,20)
*Scale as needed.
Option 2:
2 Rounds for time
100 Meter Run
10 Hand Release Push-ups
100 Meter Run
10 Kettlebell Swings (35,26)
100 Meter Run
10 ab-mat sit-ups
100 Meter Run
10 Deadlifts (65,45)
100 Meter Run
10 Air Squats
100 Meter Run
10 Box Jumps (24,20)
Post WOD:
Foam roll for 5 minutes
Endurance & Stamina
2 mile sand bag run (50,35)
CFS Brief:
Free class Friday, August 3rd for anyone looking to try CrossFit for the first time.
Hind Sight: 26:15 Rx…Then 1 Mile Stone Carry with Becka 5 Burpees whenever the stone is put down: 43:00 (50#), Becka 42:15 (65#)
Fun time doing the WOD and then a real challenge moving that stone. We got some interesting looks and comments as apparently this is not normal behavior.
Today was a mental grind. I had to convince myself to keep going and not stop after one round.
Running the 200m stretches didn’t go all that well! Something didn’t feel well in my hip flying home yesterday and it felt even worse running. So…did all of the movements and weights Rx…except for the runs.
First 5 segments did 200m
Next segment did 20 cal bike
Switched to 20 double unders in between the movements as cardio in lieu of running or biking.
My time today: 26:44 RX
Two thoughts:
1. Today’s WOD was hard!
2. What could be abnormal about voluntarily carrying unnecessarily heavy stones for a mile?!
Hindsight. 34:.. 12inch box jump. First box jumps in 3 months.