Warm-up
300 m jog
5-10 pullups
5-10 dips
10-15 squats
Samson Stretch
X 2
WOD
In teams of 3 complete:
400m run
120 Box Jumps
240 Pushups
360 squats
400 m run
Run performed as a team
No more than one person performing each of the gymnastics drills, i.e. three athletes may be working provided they are performing different drills. No minimums or maximums for any athlete and the team may rotate among drills as frequently as they like.
Last 400m run may start when team has completed all gymnastics.
Time stops when last athlete finishes run.
Full range of motion on pushups is very demanding. But what do you gain by cutting the movement short. You have made the effort to get up before it is light and drive probably 1/2 hour or more. You have to plan and prepare for how you are going to eat, and get cleaned up for work. You have made all of these preparations and sacrifices to come out and make yourself a better athlete. Then, at the moment of truth, you are cheating yourself out of that opportunity by cutting the range of motion short.
I am not going to let you do that. That might not make me a very reasonable person, but it is the basics of being a coach.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
5 comments:
M/33/6'2"/220
Excellent team workout this morning. I didn't catch our time, but I think it was in the 21 minute range.
Liz/Matt/Rich
We divided each movement by three and attacked. It turned out to be a good strategy; all three of us ended up pitching in extra reps, but it required no more than about 10 reps per person, per exercise, total.
Here's a good link for building push-up endurance. I haven't used it since I've been doing CF, but if you find you need to build your base strength for pushups, you might find this helpful.
http://hundredpushups.com/
M/25/5'10"/170
Mark/Kathleen/Linda
17:09
I'm as guilty as anyone on the pushups; they're certainly a weakness of mine, and I need to work on strengthening my chest in order to extend fully on the ROM.
M/46/5'8/178
Ok since I did not have two team mates I did the entire workout this morning before work - I subbed Rowing for my run.
Completed the workout in 48:51 - reminded me of "Murph" workout.
M/36/6'4"/218
Missed the team event so performed:
400m, 40 Box Jumps, 80 Push up, 120 Squats, 400m
16:52
Vince, you are a MANIAC...
M/57/6'1"/202
Liz, Michele & Rod
Some where around 19:00
Divided each ex into 10 parts - 12,24,36 - and worked to knock out sets together. Balanced nicely. Running is my deficiency - old age and knees creeping up.
Elizabeth - you are a champion!
Post a Comment