112608

WOD

5 - 3 minute rounds:

                                              Round 1                                   Round 2

                                        1 Minute Burpee              1 Minute Mountain Climbers

                                        2 Minute Swings               2 Minutes Clean & Press

                                        1 Minute Rest                   1 Minute Rest

 

                                              Round 3                                     Round 4

                                        1 Minute Burpee               1 Minute Mountain Climbers

                                        2 Minutes Snatch              2 Minutes 1 Arm Swing

                                        1 Minute Rest                    1 Minute Rest

                                             

                                                                Round 5

                                                      1 Minute Box Jumps

                                                      2 Minutes DB 1 Handed C & P

 

    

                

Comments

[Doc]

How much rest do we get after the 5th round? Are we counting reps at all?

[Jim]

John,

Only the anal retentive need count. Everyone else will continue with the trainer cursing in between gasps for air. This one sucks!!!!!!

[Carole]

Doc,

I am a counter, I count everything, it's a problem I have since I started CF. Well, I did this WOD with the 5:15 am group and couldn't begin to tell you how many reps I did of any of the rounds. THIS IS BRUTAL! I couldn't remember to count to save my life. I remember always starting to count but somewhere along the line I lost it. As far as the trainer cursing in between gasps of air....been there too. Good luck to all of you this evening. Enjoy!

Carole

[Peggy]

Carole, how anal are you?! :) I struggle to count my reps when we're supposed to, much less when it's a timed workout! I agree though, it was brutal today. Nice to have you working out with us though!

[Carole]

Actually Peggy, I am quite ridiculous when it comes to counting. I like to know so that I can beat my reps the next time I do it. I count tabata also....INSANE!

[Switch]

What kind of weight should one use for this routine?

[Carole]

I went heavy. Swings 35 lb kettlebell. Snatches and cleans, 35 lb dumbbell. Good luck, let me know if you need anything!

[Doc]

Its 11:30 Mon. night. We need a new post. I miss chatting with you guys.

[Schantel]

Doc- I would agree with that. Also I wanted to say thank you for the hints on the K2E and the encouragement. Thanks Schantel

[Schantel]

Doc - I would agree with that. I also wanted to say thank you for the hints on the K2E and for the encouragement. Thank You Schantel

[Cindy]

What would you like to talk about? Depending on what side of the room you were on this morning might determine what the 5:15 a.m. class thought of today's WOD. Ok I'm gonna pick on Peggy since she was on the side opposite of me - what did you think?

[Schantel]

Cindy - I am scared to even ask. LOL

[Fay]

Cindy -

What did you think of the WOD? I won't be there tonight because I have an exam so I'm going to miss it. :( I really enjoyed yesterday's WOD...especiallly the box jumps. I haven't found it in my heart to love MC cleans yet, but I'm sure it's just really deep down.

However I'll be trying to run the track at IUSB with my stuffed nose...I foresee a few breaks of gasping for air! :) I was thinking of doing 5 rounds of 400 meter runs and 50 lunges per leg at the end of each run...not sure if the lunges are too ambitious, though.

[Cindy]

Well the WOD I did (workout B) was a good work out. Three rounds of things like SDLHP, pull ups, medicine ball cleans, & dips. I will leave out the numbers so those of you who count don't sike yourselves or others out. That workout sounds like a good one Fay. I know we have done one that was 4 rounds of a 400m run & 50 bw squats. Or you could run the 400M sprints and then do lunges for say 200M and repeat that so many times. Good luck on your exam I know you will do well. Will I see you on Wednesday?

[Cindy]

Fay - one I have done that totaled a 5k was starting with 21 burpees, run 1-1/2 miles, do 15 burpees, run the rest of the 5k and finish with 9 burpees. I like that one and have done it a few times.

[Fay]

Cindy,

Thanks for the 5K workout idea and also the idea of doing 200m lunges. IUSB has a 200m track so that would work well. People will look at me like I'm really strange, but I'm pretty use to that.

Thanks for the good wishes on the exam. I was up way too late studying, but think I've got it! :)

Yep, we'll both be there on Wed. at the 5:30 class - I'm assuming you'll be there too?

[Cindy]

Yes I will

[Fay]

Cindy -

I'm not sure I'll be walking tomorrow. I ran 5 400's and did 4 sets of 50 lunges each leg. It felt great, though! :)

[Fay]

I miss the WOD being posted and chatting with everyone about it!! :(

[Peggy]

Cindy, I knew I should've checked this yesterday! Sorry! I liked yesterday's workout (A) but it was tough since I went heavier than usual on the weights. This morning on the other hand was really hard on me. My forearms were dying from the pullups, which then made the med ball cleans hard. I could barely hold on to the ball. Missed you this morning!

[Doc]

Fay I'll chat with you. Whats on your mind?

[Fay]

Doc,

Thanks, I knew I could count on you! Oh, my mind is very full at this particular time...Christmas, Crossfit, work, School...oh and the cruise I'm going on in 2 weeks. I'm debating on being a lazy bum or waking up early every morning and working out...

Any surgeries today?

[Carole]

Doc, Are you a therapist or a surgeon? Do you want to know what's on my mind?

[Doc]

Lucky for me Fay I have no real responsibilities or important tasks. By the way I will be gone next week---Viva Las Vegas!!!

No surgeries today. I'm in the office so I have time to use computer as nothing ever happens on much interest here.

Carole--Oh yes I do and I'm likin' it!!!

[Fay]

Vegas will be a wonderful time - stop my Margarittaville and have one for me!