Molly and Malcolm, Two Weeks Ago
WOD
Every 2 minutes for 20 minutes complete the following movements. If you finish all the movements in 60 seconds then you get 60 seconds of rest. If you complete all the movements in 90 seconds then you get 30 seconds of rest.
10 Box Jumps
5 Dead Hang Snatches Left / Right
10 Push Presses
15 Jump Squats
"Randomness is not totally haphazard, as it is consistent in its chaos; it has negative consistency and so is predictable." -Unknown
40 comments:
Throw me a bone, can you devise a WOD that subs in Concept 2?
Erik!!!!!!!!!!!!! You're alive!!!!!!!!!!!
I'll make a special one just for you on tomorrow's post. You still have your KBs right?
Hi Pam! I still have my KB's but I can't smuggle them into Globo Gym. Subbing in Dumbell swings, which actually aren't too bad. Can you tape the chatter between Sam and Dr. D. so I can play it on my IPOD so it sounds like home when I do my WOD?
Signed,
Too far away to play...
Preston!! Get your a$$ over to crossfit on Sat. morning. Carpool with Lauri..Save gas!
Pam forgot to give us the Tabata Squats today to start off the month. HAAAAAAAAAAAAAAAA!!!!!!
I remembered but would not say a word!! HAAAAA!!!! AAAAAAHHHHH! AAAAHHHH!
HHHAAAAAAAAAAAA We did then yesterday Sam. So don't think I forgot but since you made such a hue stink about it, you may find them later on in the week. Just beware...
Erik, I'll need them to sign a waiver, I've got photo and video covered but I don't think audio is included. I'll see what we can do.
BY the way this blog is on FIRE!!!
I thought today's workout was particularly nasty. Dawn, I want to see you throw that 32kg up, I think you will do it no problem. I have found using a dumbell is easier for me to snatch up to a certain weight, but I defer to the master Jason on this.
Erik, the Sam-ism of the morning was the following: Picture Pam playing another one of her modern shouting death metal CD's (Probably Korn, or Incubus, or some other such nonsense). At the scream-iest part of the song, we are in total silence and he blurts out, "who is that shouting". Classic Sam stuff....
Yo Erik - Happy New Year!
I went to a Globo Gym recently (wanted to pick up spinning classes over the winter), during the tour I asked the guy if they had any Kettlebells - he had no idea what I was talking about. Go figure!
oh well... Hope to see you soon - maybe go for a ride one of these days if it warms up.
P.S. Pam. i think i left a lung at CrossFit today, let me know if you find it.
PS What is "Concept 2"? It sounds very Sci-fi.
Concept 2 is a rowing machine.
Audioslave Dr D...Audioslave. Nonetheless, it was funny.
Man, on Saturday looks like we'll get a good Tabata protocol in while listening to some Bach.
You're all a bunch of geeks !
Molly,
Beautiful smile.
Dr. D.
I agree, DBs are easier but Dawn's goal is a 32kg Kettlebell, so a DB wouldn't qualify.Duh.
I sleep in and I miss everything. Good Gravy!
Ugh! First time not modifying any reps.
Angie 39:35
Pull Ups 10,5,5,5,5,5,3,misc sets of whatever it took to get to 100.
Push Ups 15,10,5,5,5,5,5,5,5,5,5,5,5,5,5,5,5
Sit Ups
Squats
Pam,
I think that is a good time. I have never done Angie, but the pullups would kill me (the king of kip Erik would have a great time in this one). Good luck trying to raise your hands over your head tomorrow!
My best observation with Angie and workouts like it, is not to do sets to failure. If you stop a few reps shy of failure you'll be able to do more reps in the remaining sets.
Yes, we'll see how my snatches and overhead squats look tomorrow after today.
Pam -
I'd like to retry Angie with the straight pull-ups doing them as you suggest..
Maybe I'll try that on Saturday? Can I do that while the class is going on or should I wait for a M/W/F open time?
That'd be cool Rich, but I think it'd be best to do it during a MWF open time.
I'll do Angie again anytime you want, Rich. Probably wait a week or so. My grip is all messed up. I think the warmer weather next week will also help.
Good job on Angie, Pam. I got the Again Faster bar in the mail today. Now I have to light my pants on fire to go outside and install it.
People,
Read this article that I just stumbled upon. I find it quite interesting that for each gym machine that they tell you to get rid of, they replace the exercise with something we do at Crossfit. Hmmm, how long until people wonder what the hell they are doing at their regular gym?
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100184337&page=1
Good catch, Doc D. Come join our gym and use our multi million dollar machines which, according to MSN, train movements that have no functional use. It's funny...the article also says about the better exercise: "This is much harder than it sounds." I think that is a common comment as either Pam or Jason put up the WOD every morning.
That is CrAzy
Good spot Dr. D. I have the book, Framework, by Dr. DiNubile if anybody is interested in reading it. It's good, quick read.
OK, Just got done the WOD and I agree, it sucked:
24in box
55lb KB
35lb DBs
Started with 40 seconds of rest and quickly dwindled away.
That was the article I wanted to post earlier this week but I thought it was too long.
Nice JCB.
That was a tough WOD. I was happy with my time. I did it in 20:00.
Now when Jason says it sucked, does that mean that type of variation will not show up again as a WOD, or are we going to have to pay for it in some other way?
I have a shoulder issue from Annie so I'm taking tomorrow off. I'll have to make up for it with the Atomic Warm-Up on Saturday AM.
I thought the article you wanted to post was over 5 pages long...Anyway, it was a good one!
BTW, we need a class on kipping and muscle-ups. Just watched some of those insane Santa Cruz vids...Annie the trainer does 90 pull ups and 45 overhead squats in 5 mins. I'll trade in my room full of Nautilus machines to be able to do that!
I really liked this WOD. Pam's putting together some good sh*t.
This blog is reaching epic proportions on the amount of comments!!
When is Greg going to start up with us in the AM?
Hey Sam...I was going to keep this going by writing down things I have to do tomorrow after I sleep late!
Good article. It's kind of humorous in a way.
Rob, I would take a little more than a week before you do Angie again, maybe next month, it's a tough one.
You can always work on kipping and MUs prior to the WOD during open gym or even in place of the WOD during open gym. I repeat we have no problem if you work on skills during the open gym. I think I'm taking the class again this Saturday as well if you want to start working on them then.
I think Greg is back in a week or two.
And yes...33 posts on this blog is making me very happy!!!! Keep it coming. I love how happy Molly looks doing the WOD as well!
Oh and a note on the WODs, I keep track of the ones as well as the movements that give the majority difficulty and expand from there. You will certainly see variations of this one in the future.
Rob, you'll need gloves to use your Again Faster bar if you hang it outside. Bbrrr!
Great article - you guys should use that in a press release, or better yet - make up some flyers and have volunteers put them on the windshields of cars in the Globo Gym lots!
Pam, at the bottom of that article page is a link titled "make your resolution a reality, jillianmichaels.com", she's the one trainer from The Biggest Loser - when we said that you were our Jillian - that's who were were referring to...
P.S. I'll help design the flyer if you want!
Rob, I am currently secluded in an austere location, training a plethora of skills and becoming one with my kettlebells. My training also includes lots of pancakes and car bombs, of course. I wrestled a bear this morning for trying to eat my pancakes. It was pretty flippin' sweet. But don't worry, he and I are good friends now.
And I think a kipping/muscle up class would be awesome. As well as a kettlebell class as JCB suggested some time ago.
I'll return mid-January and will be ready to work. Look foreword to seeing you in the AM.
Greg out.
Rich, we'll talk.
Bears, Car Bombs, and Pancakes...a whole new level has been added.
Pam, I've noticed that a lot of the posts to the blog by my favorite crew are pretty late in the morning. Is there a time difference over there or something? Or are we at GloboGym perhaps a little more hardcore and wake up earlier.
Oh well, back to lateral raises....---not!
Greg- Glad to hear that you are using the local wildlife to practice the skills you've learned at CF. Can I borrow the wrecking ball when you get back? I need some extra weight for a weighted version of Annie.
Rich- I'll help with the flyers as well. I like the prospect of harassing gym owners and clients in the interests of fitness and better living.
Rob, you can borrow the wrecking ball whenever you need it but a hard hat must be worn at all times...for safety purposes. We don't need OSHA giving us a hard time during the WOD.
Be careful with those flyers guys, White Goodman might send Me-Shell after you.
I think there should be a record for most comments on a blog entry
NYC has the record...somewhere in the 200+ range...but if you keep this up we can certainly give them a run for their money!
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