WOD
For Time:
400m run
50 – Air Squats
40 – Kettlebell Swings
30 – Knee Hugs
20 – Burpees
10 – SDHP
20 – Burpees
30 – Knee Hugs
40 – Kettlebell Swings
50 – Air Squats
400m run
Athletes 1Min Situps 1 Min Pushups WOD
Jess 31 32* 27:46 @ 26#
Mark 43 34 26:05 @ 35#
Camilo 42 22 23:41 @ 35#
Dylan 43 50 21:30 @ 35#
Tyler 31 20 26:12 @ 26#
Alex 29 37* 30:20 @ 18#
Jon 41 23 21:00* @ 18# (no run)
Jordan and Cindy both stopped by today even though they weren't quite feeling up to Crossfit shape. After being gone for vacation, it was great to have Cindy back to help keep Mark and Alex from slacking even if she was feeling a bit under the weather. Jordan tweaked her knee during a WOD the day before but it was great having her there to help with the timing. As an athlete it's important to listen to your body. You have to know when to push and when to back down.
Everybody thought that Thursdays were supposed to be easy, but a nice met-con WOD was just what the doctor ordered (I'm serious, I have the prescription here somewhere…really). If this one looks familiar, the basic structure (an up and down ladder) should be. We've done one of these recently, but this time, we sandwiched it in between two 400m runs. In theory that should only add about 4 minutes to the WOD (although in theory doing your taxes shouldn't require a PhD in mathematics… life is full of little surprises), but moving the brupees up to 40 instead of 10 also makes this a much more taxing workout. Add the heat and you've got a bit of a chipper. Not that long maybe, but very intense.
The fact that we did a little diagnostic work and checked max-rep situps and pull-ups didn't exactly make things any easier. Still, it's good to know how we're doing and "taking a reading" never hurts. The situps were done in partner fashion. Why? Easy, because nobody wants to be the weak link and let their partner down. Pushups can be done this way too, but the variance in reps was just too large for that to work out well. Maybe for Monday's warmup.
Dylan killed the pushups. From where I was they looked pretty good too as far as range of motion is concerned. I also have to congratulate Tyler, she's been training hard, recently modified her diet and it seems to be working. She's been making inroads on the leader board, puts in a serious effort every time, has good form and looks to be making excellent progress. Either that or she's juicing. Whatever it is, keep it up, it's working.
Jess isn't doing too badly either. She moved up to the 26# kettlebell and still put up a decent time. I think we might need to push her a little more to get the best out of her. Jess is made of sterner stuff than she thinks and it's good to see her performance keep improving. Plus the dirty look she gives me when I hand her a heavier weight make me all warm and fuzzy inside.
Finally Alex completed a non-scaled met-con WOD (he did at the park previously as well) from soup to nuts. This was a tough one and yet I didn't hear one complaint from him. Nicely done.
Jon looked like he wanted ot quit / puke during the knee hugs, but he didn't. way to push through. Looks like this might be the right place for him.
Great week everyone, rest well.
-jack
