Katy on the GHD todayWarm up:
100 Jump Rope
30 Ab Mat Sit ups
100 Jump Rope
30 Push Ups
100 Jump Rope
30 Ab Mat Sit ups
100 Jump Rope
30 Push Ups
100 Jump Rope
30 Air Squats
30 Air Squats
WOD:
100 Overhead Squats
75 Weighted Situps
50 Back Extensions
25 Double Unders
50 Butt Kickers
75 Scissor Kicks
1.00 mile run
*Please time yourself and place on BLOG
100 Overhead Squats
75 Weighted Situps
50 Back Extensions
25 Double Unders
50 Butt Kickers
75 Scissor Kicks
1.00 mile run
*Please time yourself and place on BLOG
18 comments:
this week has worn me out..22:45- probably the most work I will get done in 20 minutes the rest of the day. Godspeed crossfitters!!
18:36 for L2 with 800m run. Need to practice my butt kickers. richard
19:53 L3 800m run. The butt kickers were easier than i thought once i got going, but i hard a hard time with the DU's, not sure whether my feet/knees need to be higher or my swing faster or both. my body is seriously worn out.
L1 28:39 - This workout kicked my butt. I sure hope I can still walk tomorrow. A day of rest is in order! Amy
26:37 (I think) level 1 w/ 1 mile run. 10 lb ball on the situps. Don't know about everyone else, but am REALLY looking forward to tomorrow's day of rest...
Tina
L1 28:42. Today was a good one. When I saw it on crossfit headquarters I thought surely that isnt what we are doing. But it was.
Nursing a worn out knee, so did not do the posted WOD. Had a couple of substitutions - looked like a good one. I think everyone has worked extremely hard for the past couple of weeks (Katie Ride, Run Wild) and tomorrow, as well as Saturday (just running) will be a little break for everyone. Do something fun and relaxing tomorrow. Beach, book, good Zone friendly lunch...ahhh
L1: 23:11 and looking forward to a day off. Thanks Douglas for posting HQ WOD's, it's like we're playin with the big dogs.
Ok so it's not quite HQ WOD's sorry but we've been hangin with CFEast for the last couple of days. Rock on CFAI
oops. I thought it was HQ.
22:51 a tough one, but i really liked it. looking forward to a rest day. and to saturday morning. it would be awesome to have a HUGE crossfit showing for the 5k race.
To all of my CrossFit Friends who will be running in Saturday: Please remember - While running, it is rude to count the people you pass out loud.
Have a great run!!
Doug, you know I'm going to take the opportunity when I can to bust a joke, so on the passing and counting thing I have an idea, I'll slow down so you can pass and count then you can do the same for me and so on then we don't feel left out :) jj
Initially when we posted the WOD, it appeared that the 1 mile run would be too much...especially at the end of the workout. When you all started getting the resistance portion done in 10 minutes...we knew you had to do the 1 mile run! Great Job!
You guys are all doing so good! As a coach, it is so awesome to see you all pushing so hard. That pushes us a coaching staff to continue to give you the best, most challenging workouts we know how to give.
We can't wait to throw you a curve on Friday...
WOD, I liked it, it was challenging. I think I used every muscle in my body… I take that back, I know I used every muscle in my body, I can feel it. Looking forward to the next time. Doug and Kate, I think ya’ll were right, you either like it or don’t like it. I think I may be hooked. I actually look forward the next WOD, it’s always different. :o)
28:50 L1... OUCH, loved it!
what a WOD! the run was absolutely crippling for me, I ended up with 30+ mins.
Note: I am able to climb up stairs today. My quads were so sore yesterday that I had to use wheel chair ramps everywhere I went.
Cant wait for friday WOD!!
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