CrossFit East Bay WOD @ Ironworks 05-04-08
11AM
For Time:
Run 800 Meters
100 Air Squats
50 Double-Unders
45 Sit-Ups
40 Push-Ups
35 Walking Lunges
30 Burpees
25 Kettlebell Swing 55#/35#
20 Wall-Ball 20#/14#
15 Press 35#x2/16#x2
10 Push-Jerk 45#x2/24#x2
5 Thruster 55#x2/35#x2
Noon
* Basics CrossFit History and Concepts
* Basic Mechanics
* Air Squat
* Push-Up
* Kettlebell Press
* Kettlebell Swing
Finisher:
In 10 minutes how many rounds?
5 Kettlebell Swing
10 Push-Up
15 Air Squat
Categories
WOD3 Comments
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Overhead Squat
CJ 245
(New club record)
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Is CrossFit Original?
RX Checklist
Lifting Max % Chart
Skill Levels 1-4
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On Rock? Rock On
Sweatin & Snackin
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
I was so eager to get done with this workout that I didn't realize that we were suppose to go up in weight for 15-10-5, the last few reps. But after those pull-ups and push-ups yesterday I couldn't even get the kettle balls in position. Oh well.
I like this format the best. What did you call it? Chippin' away? I overheard you say that this is more of a typical WOD. Can we have more of these types?
Also, are you doing Sprint 8s this week and the next few on your own? Would it be overkill to do that plus WOD?
This is called a "chipper": because, as you said, there is no way to do it besides "chippin' away". Doing the sprint 8s on top of CF at your level (advanced beginner) will probably be counter-productive: to quote coach G. "Be impressed with intensity, not volume". Doing the WODs twice as fast would yield vastly more impressive results than doing two workouts at a (necessarily) slow pace.
I'm thinking I will do some workout demos this month on some of the shorter workouts so folks can get an idea of the intensity I would like to see.
"Be impressed with intensity, not volume".
Good point.
Thx!