.jpg)
Omelette with Peppers and Onion - Paleo Breakfast for The Power AthletePhoto from CrossFit Football
Work 20min skills on Gymnastic or timing with O lifts
Then
Linda's Cousin
"One bar of death"
Run 200m 10-9-8-7-6-5-4-3-2-1 Run 200m
Complete 100m sprint between sets
Then
Linda's Cousin
"One bar of death"
Run 200m 10-9-8-7-6-5-4-3-2-1 Run 200m
Complete 100m sprint between sets
Deadlift
Squat Clean
Push-Jerk
Barbell Rx = 75% of Bodyweight.
Post loads/time to comments
5 turkish getups with 12kg KB. Found right hand side easier than left.
ReplyDeleteWOD: 27:58 with 30kg (56% of BW)
This was hard, but I really liked it. Deep squats and running very uncomfortable due to extremely tight glutes & "madonna" muscles. Need some more tennis ball therapy...
Hey Jody - I reckon we were all quiet this morning cos we were scared of what was coming in the WOD.
Time 32:00 @ 25kg
ReplyDeleteBrutal!!!
ReplyDeleteRR: Dead lift 175kg :)
wod: 29 even rxd
See you all at coffee club tonight :)
this wod actually made me want to cry it was sooo hard..
ReplyDelete36:50 rxd (48kg)
Those 10's and 9's weren't too bad but as soon as i got to 8 and 7 and i could see myself slowing down and everyone slowly getting further ahead i kept thinking this is never going to end....
But it did! and im glad i got through it!
WOD: Scaled 50kg
ReplyDeleteTime: 40.30
"One Bar of Death" may be a slight understatement.
60 Burpees done.
ReplyDeleteIn a team environment like CFP, everytime you let your bar travel outside your lane, or run the wrong way out of the box it affects me, today it is 110 burpees.
And i love that. Cause the magic at CFP for me is knowing that when i fuck up, you will be there to support me.
50 to go.
30 burpees to go...
ReplyDeleteMan i can feel the lamb shanks coming back up...
or it could be the eggs! lol
Plus one Burpee with Justine on my back, chest to floor and full extension!!!
ReplyDeletewe had some fun with the whole burpee thing. trying to race eachother, shane trying to beat me by holding my hands down on the floor and me jumping on his back to no rep him... these 70 burpees aren't seeming like a chore.
ReplyDelete40/70 done.
30 to go :)
WINNER!! I beat justine!!! :D
ReplyDeleteDONE!
20 to go, i got you Xena
ReplyDeleteDone
ReplyDeletewhat!?
ReplyDeleteJody i beat u... i just didn't write done!!!!
He He
ReplyDeleteA real mind trip this workout;
ReplyDeleteDL's ok,
Squat Cleans weren't very clean but no part of my lower back was unduly stressed - a big hit for me - look forward to doing some at lighter weight to sort out the timing of the clean to the squat.
Push Jerks - 1/2 were ok-ish, 1/2 were fine.
Time: 36.24 at 55kg as Rxd (75%BW) of 74kg.
165 weight movements + 11 intervals ...
Now that's a workout.
Nice working with the evening crew once again..
Awesome work on the prodigious number of motivational burpees Jody, Shane, Justine and others...
Thanks for helping Bob & Anne out with their substitutions and scaling too while I think of it Jody and Glenn... they are really enjoying this way of working out... it's all new and the things that drew us all in - "constantly varied" ... WODs in a group, encouragement and coaching are a standout from their previous experiences of working out... Cheers guys, as always, it's appreciated.
ReplyDelete51:54 as rxd 47.5Kg (a bit over but had to scale up because I couldn't make 46Kg) Why oh why must I weigh so much damn muscle mass!!
ReplyDeleteWhen I think back, I think yeah that was great, but really it was tough. It was the squat cleans that killed me the most.
ReplyDelete28.30 Rxd 40kg
this was such a tough workout. i really tried to "run my own race" today and focus on getting all my squat cleans with good form. thanks to everyone for the positive encouragement. and to the guys lifting 60kg plus. that looked hard.
ReplyDeleteWOD : rx'd 30:31 55kg
Forgot to mention 70 penalty burpees done after the WOD with Nerida.
ReplyDelete