Wicked After Party

Been a while since I posted.  Today was a good one even though I wasn't feeling the best trying to find a cure in heavy squats and a nice nasty wod.

Warm Up
500 Meter Row
50 Shoulder to Shoulder with 45 lbs sand bag
every time you break do ten Air Squats

Skill
Front Squat
10 Min EMOM of 3 Front Squats at 190

WOD
12 Min AMRAP
3 Thrusters 105
6 Ring Dips
9 Rolling Push ups (i.e. loaded bar start at ankles roll out to a push up engage abs and pull back.)
12 Double Unders

Suck Factor anytime you do not go unbroken it is five burpees.

After Party
6 Min Amrap
5 Burpees
1 Sand Bag Get up with 85 lbs Sand Bag

Comments

Post a Comment

Popular posts from this blog

Fail

I saw this T-shirt today and I think it was close to the truth but it missed one word.  It said fail then under each letter were the word First Attempt In Learning, I think it should say First Attempt is Learning.   We will all fail at some point in our life and if we don't we are not living.  Failure is as important in learning to work out as it is in life.   The first time you fail it is just a learning experience for the next time you try.   Learn to fail, fail often and learn from every time you fail. Today's WOD was 3 Mile Run Then 8x4 of wide grip Bench Press 5x4 L Sit Pull ups holding a 20lbs ball 8,6,4,2 Gorilla Complex Then 1 round of 6 KB One Arm over Head squats 6 Burpee box jumps 30-inch box 6 HSPU
Read more

Two good work outs Animal Style and War Horse

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 ...
Read more

Humility

I have to give huge props to Tracy Jardim today.  He challenged me to a work out and then destroyed me in it.  There is a lot to be said about humility in crossfit.  It is one of the most important aspects of crossfit understanding that you might be doing something that you have never done before and it is ok to suck at it and do light weights.  Today was one of those days.  After coming back from a huge high on a new PR today Tracy challenged me to do one of the open workouts.  Now I have been looking at this WOD for a little while now and wanting to give it a try however, it had overhead squats in it and that was holding me back.  So glad someone pushed me into it because I needed the reality check and humility check.   So since I have started in crossfit I have never worked overhead anything really.  Before it was because of my shoulder and any weight overhead just felt bad and wrong.  Now it is because I have never worked overhead so...
Read more