Run 800 meters
100 back extensions
Run 800 meters
Post time and comments
Due to typepad having "technical difficulties" yesterday, here is the WOD (workout of the day for you newbies) from July 13th, 2006:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time
In case you are not at the level where you can perform the exercises at their suggested weights, adjust weights by percentages. Simply reduce the loads by 1/3, 1/4, 1/2 and so on. If you can Deadlift your body weight, then bench 2/3 body weight and clean 1/2 body weight. This keeps the ratios the same and the intent of the workout true.
If you're not sure how to perform any of the exercise on the WOD's, click Here.
July 12th, 2006
July 11, 2006
Today was my first attempt at spreading the CrossFit Word around my department. A co-worker wanted to see what the hype was. All I can say is I wish I had my camera with me for this beautiful site.
Super-set each exercise for time. Reps are as follows: 21-15-9
Example: 21 reps of thrusters, jump onto the pull-up bar and knock out 21 reps, then 15 and 9 of both exercises. Stop the clock only after you finish the 9th pull-up.
Everything went well until he finished the 21st. rep on the pull-up. He asked for a water break and looked like death rung over. I've never seen someone sweat so much only after about 4 minutes into a working out. Like a trooper, he finished the workout in 23 minutes 27 seconds. Not bad for a first timer doing 95 lbs. thrusters and doing jumping pull-ups with his 250+ lbs. frame.
A phone call a couple days later led to this paraphrased statement, 'We'll have to do it agian next week dude; when I'm not walking around like I have a corn cob up my butt.' Let the insanity begin