Skill: Turkish GetUps
WOD:
4 Rounds
15 Push/Split Jerks (55)
20 Wall Balls (12)
180m Sprint
Rest 3 minutes, then:
25 PushUps (scaled)
50 Sit Ups
Time: 19:25 (3 minute rest does not count to final time.)
Jerks and Balls, April 2, 2012
Posted by Jemi9OD
on April 2, 2012
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Double Your Fun, March 27, 2012
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on March 27, 2012
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Open Gym, March 18, 2012
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on March 18, 2012
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Boot Camp+, February 4, 2012
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on February 4, 2012
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Boot Camp, January 14, 2012
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on January 14, 2012
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Boot Camp, January 12, 2012
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on January 12, 2012
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Boot Camp, January 10, 2012
Posted by Jemi9OD
on January 10, 2012
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I arrived at the gym early today and witnessed Tommy and Mike going through their real-crossfit WOD. It was very impressive.
Then it was the boot campers turn. For a warmup, we performed pivot squats for the length of the gym and back, then high kicks, same length. We then reviewed Air Squats, doing a couple sets of 10-and-hold. Once those were done, we did a bit of additional warmup in the form of moving our ankles, kicking our legs, doing arm circles, etc. Lastly, we did two rounds of 5 Air Squats at Station A, run to Station B, 5 Air Squats at Station B, then hop over two parralette bars and two 20″ boxes.
With Warmup done, we moved on to Main Event A:
10 Wall Ball (12 lb)
15 Kettlebell Swings (30 lb)
10 Box Jumps (16″)
3 Rounds For Time: My time was 5:43.
We rested, and then we did a Tabata workout. Tabata is a style of workout that can really be used with almost any exercise. It simply means perform max exertion for 20 seconds, then rest for 10, then repeat. Typically Tabata is 8 rounds, so four minutes in length. Tonight, we did:
5 Rounds Air Squats
5 Rounds Push Ups
Again, my pushups were horrible. I did good for about the first 20 second round – but the remaining four rounds were just awful. I know that the movements you hate the most are the ones you should concentrate on, so I told Coach Barbara we need more Pushups in Boot Camp.
After Boot Camp was over, I did three sets of ring rows – 6 5 5. I really want to work these ring rows every time I go in so that eventually I will be able to do pull ups again, plus I think they’re just a great way to get some additional work in. I had more gas in the tank, so why not.
Another quality workout is in the books.