Sunday, May 18, 2008

Sunday Challenge


OK, so now is the time for you all to have a WOD named after you. Create your WOD, post it and we will put it in the hopper this week for a customized CrossFit Amelia Island WOD. Yesterday was "Kate" - nicely done.


So start thinking of your favorite combinations and Blog them. It will be a Fun and Challenging week!

Taylor and Family at Shrimp Fest 5K

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6 comments:

  1. adventure mikeMay 18, 2008 at 12:51 PM

    Let's see, how about

    100 Squats
    100 Pull-ups (Jumping x2)
    100 Squats
    800m run

    I hate squats, so I figured they should be in it.

    ReplyDelete
  2. joe waldropMay 18, 2008 at 9:00 PM

    If you want to understand the design of crossfit workouts check out the following link:

    http://www.crossfit.com/journal/library/06_03_CF_Template.pdf

    In Feb. we did 150 kettlebell swing along with double unders and pullups and the kettlebells destroyed me. So for a single weightliffting element I would offer

    Hells Bells

    300 Kettlebell swings

    ReplyDelete
  3. CarlinMay 18, 2008 at 9:05 PM

    10 turkish get-ups
    30 box jump
    10 pull-ups (jumping x2 except L3)
    30 ab mat

    L-1 4 rounds (w-15lbs) (m-?lbs)

    L-2 2 rounds (w-10lbs) (m-?lbs)

    L-3 2 rounds (w-5 lbs) (m-?lbs)(only 10 jumping)

    I don't know if this is hard enough, it's hard to know til you do it I guess.

    ReplyDelete
  4. joe waldropMay 18, 2008 at 9:19 PM

    The article is on the www.crossfit.com main site under journal. It is called :
    A Theoretical template for crossfit programming.

    http://www.crossfit.com/journal
    /library/06_03_CF_Template.pdf

    ReplyDelete
  5. TaylorMay 18, 2008 at 9:39 PM

    Man, I'm psyched about this week! Taking off from my Navy job to train Crossfit for a week and imagine what life would be like doing this full-time! I look forward to the classes and working with everyone.

    I'm intrigued by some of the excellent posts of everyone's ideas of torture...I mean, WODs. Good times. It's giving me ideas of what to do for tomorrow. I'm stirring the pot as we speak.
    Taylor

    ReplyDelete
  6. Monkey GirlMay 19, 2008 at 9:29 PM

    "Just Monkeyin' Around"

    Warm-up - 3 rounds
    10 pull-ups
    25 Ab Mat sit ups with Medicine Ball
    15 Kettlebell swings (16kg women, ? - men)

    Work out - 10 rounds for time
    5 low back squats
    5 deadlifts
    5 push/press
    (one bar is used for all exercises, weight should be selected by push/press ability)

    I know the weight will be light for your squats & deadlifts, but the reps should make-up for this!

    ReplyDelete