The polish plantation runner

Yesterday was not the best day and I really needed something to kick my butt and I found it.  I will post what Thursdays WOD was because it was an amazing one.  I had two people join me for Thursday and they both did amazing.   The thought process for Thursday was that on Wed night I taught a beginner class and the guy was prior military and wanted a good push.  So I had him do a ten minute amrap of 4 dead lifts, 6 push ups, 8 sit ups and a 200 meter run.  So as he was working on it I started to think how could I make this even better so here is what I came up with. Animal Style 6 Rounds for Time 2 Sand Bag get ups I used an 85lbs bag and the two with me used 45lbs bags 4 Dead Lifts 225/95 6 Burpee Box Jumps (When thriller came on it got a bit silly) 8 weighted sit ups 30lbs slam ball 400 Meter run Animal style in order to leave the gym you had to bear crawl to the door about 35 feet and in order to get back to your weights you had to frogger the 35 ...

So I missed yesterday due to work so today needed to be a little harder and nastier.  So I combined the operator work out with a hero.  I was not able to get through all of the operator work and my hero score was not the best but it was a good day. Warm UP 500 Meter Row 45 lbs Bar Complex warming up for the lifts. Wod 1 8 rounds of 3x Craig Special (1 hang squat clean and then a front squat with out dropping the bar) Started a little light but went heavy fast by round three I was working with 145 and finished at 175.  I was able to do all unbroken until about 165 then it started to get difficult to catch it after the front squat.   8 rounds was prescribed I did 7 Wod 2 6 Rounds of 5X Back Squat Once again starting out a little light then getting heavy quick.  Was working with 195 for the last couple of rounds 8x Kettle bell floor presses.  Four per arm and again starting some what light then moving heavy. Then after this was over with ...

So yesterday I felt like I had been dragged through the streets.  Everything hurt and it was just one of those sucky days at the gym.  So I really struggled to figure out what to do.  According to what I had programmed I was suppose to run however I haven't been running enough and  that just was not going to play out right.  So it was one of those lets do this and then how about this.  By the end it was a good work out. Warm Up 7 rounds for time (13 min) 10 Push Ups (chest to deck) 15 Air Squats 20 Sit Ups Skill Work- a clean death. It is very important to break movements down and work through the different aspects of the lift.  This was a great way to work light weight and work different aspects.  I made it through eight rounds. This is a death by so each minute increases by one. 1 Wall ball squat Clean 1 2 Handed kettle bell clean. The wall ball cleans help with the squat and the kettle bell clean helps with the hip drive. ...

I did some of my monster girl mashup today to help me get better at movements that I need work on. I should put in something here about the way I have been programing my work outs and I need to get better at putting this in here so that if anyone decides to try one of my WODS they understand they way it was meant to be done.   One of the issues I have with the way crossfit is programed right now is RX and scaled.  I am not against it but I am against how easy it is sand bag a work out when you can not go RX.  If you look at a wod and it is heavy and you go well I guess I have to scale and then you scale to the point that it is easy you are losing.  So the way I have been looking at this is making RX a percentage of your one rep max.  Like for example today I had planned the front squat at 65 percent of my max but cooler heads gave me the WTF and I dropped it 60 percent of my one rep max.   The next weight was done because it is a common weight in the bench ...