Wedneday 3 February


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Fitness as a Full-Time Pursuit” by James Wagner, The Wall Street Journal. Great overview of CrossFit by a reputable source. Show this to your skeptical friends!

18 thoughts on “Wedneday 3 February

  1. Good class this morning. Melissa F. worked through “Kelly” solo. She impressed me with are will to fight through the rounds as she became more and more fatigued. She didn’t quit. During the warm-up she did her first handstand push-ups and knocked them out like it was nobody’s business. Great job, Melissa!

  2. Wow i can’t say enough about that video except for that F*$king Rocks. It does give you major inspiration.I’ve also been watching, I think they called Mono Skiers on the winter X games. Inspiring as well.

  3. Great Video!

    I have to work late tonight so I did today’s workout in the work gym…

    27:38 not Rx’d
    -Treadmill for 400m
    -Subbed 20′ box jumps for 24 ‘( didn’t have 24’)
    -Subbed 40# dumbbell for wall balls
    Hope to be back at CFI tomorrow…

  4. Not a lot of time today, did a quick workout at the hotel:

    400m run
    20 burpees
    400m run
    20 burpees
    400m swim

    You should have seen the look on the guys face who was doing lat pulldowns when I started doing burpees:-) I later saw him in the restaurant eating a pile of mashed potatoes.

  5. Time: 35:36 Rx’d

    Thanks to Christina for keeping me honest on the wall ball shots… Loved it!

  6. Time: 36:06 Rx’d

    That one was rough. I don’t know ow my legs will feel tomorrow but I know this, they hurt right now so it won’t be good.

  7. Everyone did an awesome job today! It was a lot of fun tonight!!! I promise I will give every single one of you that I trained tonight the opportunity to yell at me through a workout! What goes around comes around… I am well aware of this 🙂

  8. Time: 33:03
    Used 20″ instead of 24″ box jumps.

    Felt good. I pre-planned a strategy this time, which really helped to mitigate the mental “wall” I’ve been hitting on some of the recent WODs – Two sets of 15 box jumps, break, then divided the wall ball shots into three sets of ten with breaks in-between.

  9. Modified “Kelly”

    5 rounds for time:
    400m run
    30 box jumps (24″)
    50 situps

    Time: 28:30

    I would have liked to done this one as Rx’d but it’s not the smart thing for me right due to the shoulder inflammation. I don’t think 150 wall ball shots would work as an anti-inflammatory. Nice work to everyone who stand up to Kelly!

  10. Sounds like I missed a good one.

    I did a second WOD of the day:

    3-3-3-3-3 Deadlift (225lbs)
    100 hip extensions
    100 situps
    25 dead hang pullups
    500m swim

  11. Rest day for me.

    Clark, nice strategy. A strategy like that can actually increase your power output as well as get you through a WOD mentally. If you only allow yourself to break at certain intervals then you create mini-goals within the WOD for the mental game, but also keep moving until you hit the rest point, which increases your work performed. David and I have noticed that Russell at CrossFit Huntsville is extremely efficient and methodical in his movement between exercises. He will calmly walk to the next exercise and even rest for just a few seconds, but once he starts or picks up the barbell, he rarely stops or puts the barbell down until the set is finished. He achieves incredible times, and while his inhuman work capacity plays the biggest part, I think his strategy helps too. Just observing and learning. I could be wrong.

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