6:30 class back on March 7th. That was then...let's see where you are now...
Friends, Islanders, Crossfitters...lend me your intensity!!!
We few...we happy few...must mark our progress. Nothing better after a rest day, then a benchmark workout. Doing Crossfit without benchmark workouts is like action movies with no plot...fun to watch but what's the point?!?!?
We need progress...benchmarks...plot...
So, time for some plot...
Almost exactly three months ago to the day we did today's WOD, check back to March 5th here and see how you have progressed with:
"Dirty Thirty"
L1 = Filthy Fifty....yes 50 reps on everything
L3 = 15 reps on everything
Post times and scores. Consider this your quarterly review! ;>
30 Box jump, 24 inch box (m) women = 20"
30 pull-ups (regular or jumping)
30 Kettlebell swings, 1 pood (m) / women = 16k
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds (m) / women = 25lbs
30 Back extensions
30 Wall ball shots, 20 pound ball (m) / women = 14lb
30 Burpees
30 Double unders (x3 regular jumps)
L3 = 15 reps on everything
Post times and scores. Consider this your quarterly review! ;>
5 comments:
Congrats to Martinique this morning (my lone crossfitter). Progress is her middle name! Instead of doing this WOD with 40 reps like last time, she pushed herself and did it L1 (50 reps)with a blazing time (I'll let her post it)!
She pushed through two ripped calluses (one on each hand) and finished with double under form that I envy.
Martinique, you can take those ripped calluses and put them under your pillow tonight and the callus fairy will visit you.
Remember when doing this WOD: Put Form First! Have a great Friday and good luck to our CFAI folks attending the Level I Cert in JAX this weekend!
That was rough... L1 32:24 I should have done better on my DU's. I love the Filthy Fifty!!!
Having suffered the slings and arrows of outrageous fortune by pulling a muscle doing squats on tuesday, not even your famous shakespearian speeches can cure. To be will be the answer monday.
Heal well Joe! You are missed.
I really like that work out - it pretty much covers every muscle group in 30 minutes. Thanks!
PS - I chose L2 to avoid the need for an EMT
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