WOD
Tuesday! The most human combination of elements possible.
What do I mean by “most human?” Simply, that we have two legs to run with, and thumbs and fingers and arms, to pick things up with. We can’t gallop, we certainly can’t fly, and sadly we’re not like dogs and do deadlifts with our necks (imagine a neck bigger than your thigh!!!) so we run instead, quite efficiently even at our worst and pick stuff up, in this case barbells. This workout will often piss some people’s bodies right off. Poor runners, knees, ankles, backs, feet, I get it. Also poor deadlifters, I get it, backs, cores, pelvic floors, you name it. So let’s take today as a chance to change that! Let’s practice running technique, give our legs a better pattern to try and work with, let’s advance our core strength to get us to where we can deadlift again comfortably. SO THAT IN REAL LIFE, when asked to move faster than walking we can, and if we’re asked to pick up something heavier than a pen we’re ready. Sound like a plan?!
The Workout:
3 Rounds for time of:
800m Run
50 Deadlifts (95/65)
Scaling to include everything under the sun. Be ready. I’ll be there with a fucking vengeance. I like this sort of thing.
Monday: A triplet to enhance all parts of your physique.
Whoa Monday!! This should be a smoker for sure. Pull-ups to smash the upper body, Lunges to smash the thighs and glutes, but overhead to keep the arms involved, and then oodles of GHD sit-ups to tire the core out so everything goes to pot! Sounds like good ole’ CrossFit at it’s finest. Be smart, train hard, scale appropriately, and take as much time as you need to train all these elements properly and intensely. I love it.
The Workout:
4 Rounds for time of:
25 Pull-ups
50ft. Double Kettlebell Overhead Walking Lunges (44/26)
25 GHD Sit-ups
Scaling to include, rep reductions, weight reductions, stationary versions, reduced ranges of motion, and more stable apparatus. Truly anyone can and should do this workout!
Saturday Suckfest! Suffer with friends! It’s funner trust me 🙂
This is gonna be a smash house workout, come get nasty time with fitness!
The Workout:
10 Rounds For Time:
15 Russian KB Swings (70/53#)
15 Up-Downs Over Rower
15/11 Calorie Row
Alternate full rounds with a partner
No part of this workout is made to slow you down, it’s intervaled (share rounds) so you get rest, the moves themselves are simple and clean, there’s not too (to?) many of them it’s gonna be rad. 5 Rounds for each buddy, just to be clear, Art.
Friday! Great repeat and beat workout!
It’s a heartbreaker, dreamtaker of a workout for sure! The weight is just outside your reach for the reps, and the rounds are just a couple too many, and man it really adds up when you’re in the middle of it! So good 🙂
The Workout:
Nancy!
5 Rounds For Time:
400m Run
15 Overhead Squats (95/65#)
Scaling to include, distance reductions, weight reductions, rep deductions, you name it. As long as it’ll help you get fitter, it’s the right version!
Thursday! Big Day!
Cornucopia Sign-ups! Get your teams sorted out!
This should be fun! We can use our new rowing skills learned from the ERGWOD crew a few weekends back! We’ll talk strategy for sure, but ultimately it’ll be about rowing well, and strong, and then getting through the jumps well enough to come back and row well again. If you want to watch Ben-Hur (the original, with Charlton Heston, or course) do so. There’s some epic rowing scenes, and you’ll understand my references to “41” much better.
The Workout:
For Time:
1,000/800m Row
25 Box Jumps (30″/24”)
1,000/800m Row
50 Box Jumps (24″/20”)
1,000/800m Row
75 Box Jumps (20″/16″)
Scaling to include, reductions everywhere!! Fear not my fitties! You’ll be taken care of and do great 🙂
Wednesday, cornucopia details!
Cornucopia! Carrie made up this workout waaay back in 2008-land. It’s a doozey, we’ve done it every year henceforth, and she are and I are the only ones who’ve done them all… Don’t quiz me about the list of exercises, know that it’s plenty, and it’s awesome. Know this: logistics will be this years main focus and imperative. In years past we’ve been able to have 50+ peeps in the gym at once, and it’s kind of an awesome environment, it’s so hot in the gym, that the concrete walls sweat condensation, it’s wild. This year will be two teams per hour and with proper prior preparation, you’ll know your scaling options, and weights and everything, so you can come in a bit early, warm-up some, then as the hour rolls over, you can get your gear set and then GO! Sign-ups will be in the gym THURSDAY, please let that be the start day to sign up, I’ll be there all morning to handle issues, and post the list of times, and facilitate team making and trades etc.
The Workout:
Max Rounds in 20 Minutes of: 10 GHD Hip Extensions, 100m Farmer Carry (50/35#), 10 Weighted Ab-Mat Sit-ups (20/14#) – Add 10 reps to the Hip Extensions and sit-ups after each round.
This one should add up to some healthy sets! Yoo 🙂