CF Spartanburg Workout of the Day (WOD)-Thursday 02/03/2011
30 Chest to Bar Pullups
15 KB Thrusters (55#/35#)
30 Burpee Box Jumps (24"/20")
15 Renegade Rows (40#/30#)
30 Double Unders
15 Over the Box Jumps (24"/20")
30 Clapping Pushups
15 Handstand Pushups
Compare to SAND IN MY BRITCHES 03/31/2010
CF Spartanburg Workout of the Day (WOD):
Warm up with kettlebell skill work. Try a new movement with the kettlebell and work that skill set.
THEN
5 Rounds
5 Thrusters (M-135#/F-85#)
10 Box Jump Burpees
For time.
This WOD was developed by CrossFit Houston and Bayou City CrossFit as the 1st WOD (of 3) for the 2009 Spring Challenge. Its designed to be rough and short (under 10 minutes). Range of motion, speed, and intensity are much more important on this workout than how much weight is on the bar. If you throw 135# on the bar and it takes you 20 minutes, you and your ego have most definately missed the point...go a little lighter, get after the the WOD like a stoner through a bag of Cool Range Doritos, work on your thruster strength, and go heavier and faster the next time the WOD comes up.
Joel, Jerry, and Josh lovin' the Box Jump Burpees...
The first annual CrossFit Spring Challenge, hosted by CrossFit Houston and CrossFit Bayou City, was held yesterday. Over 60 athletes competed in 3 hellacious WODs. Winners were decided based upon the lowest combined time for the 3 events:
WOD #1 (at CrossFit Bayou City):
5 Rounds
5 Thrusters (135#/85#)
10 Box Jump Burpees
For time.
WOD #2 (at the Park):
1 mile run (cross country with hills...big nasty hills)
For time.
WOD #3 (at CrossFit Houston):
5 Rounds
5 Curtis P's (95#/65#)
10 Wall (20#/14#)
15 American Kettlebell Swings (55#/35#)
For time.
More pictures and video of the Spring Challenge to follow later this week, but here's the event t-shirt.
Workout of the Day (WOD):
4 Rounds
5 Deadlifts (315#/170#)
10 Box Jump Burpees
15 Knees-2-Elbow
So if I told you that the dude pictured below was a graduate of Columbia University and getting ready to go to Med School...would you believe me? Nerds can be strong too...oh, and a side note...he's not really a nerd...dude played linebacker for Columbia for 4 years (this wasn't his first deadlift rodeo).
Workout of the Day (WOD):
12-9-6
Overhead Squats (135#/75#)
Box Jump Burpees
For time.
Like Coach Glassman says in this clip (What about abs?), we don't do abs...we do midline stabalization through functional movements, a point well validated with this WOD. If you aren't shaking and wobblilng like John Daly on a 3 day bender by the end of the last set of OHS, you went too light.
