Original 6:30am
Row 1000
50 Wall Ball
Row 750
50 KB Swings
Row 500
50 Pushups
Row 250
50 Dips
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12 comments:
between the gym and the house I forgot my time..Workout was cool. An Invigorating way to start the day. My little baby calves are sore from all the jumpers...
chad
Like Chad who finished before me, I am not sure of my exact time
26:??. Now crossfit is going to have to train our minds.
So Doug why the difference in work out load from 630 to 1000 am classes. Are you losing confidence in us or what.(jj) Katy's time today: 18:32
I just realized that you didn't hold back on us, you just added an extra row on the bottom but is there any difference.
My time today was 30:43 and I though the WOD was great - no new pains in new places. Yesterday's WOD (15:36 45 lbs)was highly do-able for me - seemed like the right weight/reps mixture. From some of yesterday's times that I saw on the board I believe many people are not using enough weight or they are from planet Kripton 437. How bout it Coach?
(Alt)
300 jump rope
50 wall ball(12lb)
200 jump rope
50 1 arm kb swing(12kg)
100 jump rope
50 air squats
50 jump rope
50 sdhp(20kg)
15:40
Felt great after the WOD...just can't wait to do the real one.
i had heard the row started with 1000m and i have to admit i was a bit happy when i saw the posted workout had been trimmed down to 750. like kt i am curious why? my time was 16:50, but i think i cheated a bit on my dips because i had to jump for most of them.
Glad to know I'm not the only one who can't remember my time (29 something). Guess I can't work my muscles & my mind together that early in the a.m.! Good workout....lots of rowing
Tina
p.s. IcyHot is still my best friend
I actually did the real workout --- not a trimmed down one for my shoulder. Time 23:00. Although - I too have to jump on my dips and stay on my knees for pushups. I guess I have to go one step at a time. Amy
I am so impressed with everyone posts. I too forgot my time, but was glad that the workout was trimmed down some - though 6:30 managed it just fine! Good work today everyone. Rest up and watch the Idol tonight. See you tomorrow!
!!!!News Flash!!!
*New class coming to CFAI*
ALZHEIMER WOD
---Geeze!!!----
Ok, ok, ok... I am the guilty party who changed the workout mid-stream. Here are my reasons:
1. The workout was taking way too long---please see the previous day(s) with a few 20+ minute workouts. Remember we are after POWER NOT duration. There is definitely a proportional relationship between duration and intensity. With Power defined as (force x distance)/time, Intensity is definitely decreased with extended duration of exericse. Ultimately, the workout should have been shorter to begin with - so....it was a coaching error. Leslie and I need to communicate better! :-)
2. Some of the classes realized the 'growing pains' of CFAI. With only 2 rowers, the workout was a little tough to get so many row rounds today. You see...with only a couple rowers it just didn't work with---6 students (in some classes). Don't get me wrong...we want more rowers...not less students! :-) By adjusting the row to a shorter distance - I felt we were able to cycle students on and off the rowing machines quicker thus allowing the student to focus on the CF skill and still keep their Metabolic rate high with the interval row.
I do appologize for the guinea pig a.m. class on that day! Part of our growing pains and continued success depends on the development of the coaching as well as you guys putting up with our learning curve. At the end of the day...you get more fit; and as coaches we are learning some valueable coaching skills (juggling).
Thank you for allowing us to kick your butts and gain valuable exposure to 'real life' coaching! Just so everyone knows - in an ideal workout, everyone (within your given level of experience - L1, L2, or L3)SHOULD BE doing the same workout, have the exact same form, and perform the same repetitions/rounds.
'rock on'
dl
I apolagize for the delay my time was 21:19. I started with the 50 wall ball worked my way down and ended with the 750 Meter Row at end which was very HARD.
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