Scenario WOD
1 1/2 mile Movement (w/ruck 50lbs, & 25 lb vest)
In any order w/ vest on:
3 rope climbs
20 box jumps/step 30inch
5 sled pulls (down back is one 100lb)
10 Floor Press (135)
5 Farmers Carry (down back is 1 2-70lb KB's)
20 Incline push ups
200 M bag carry (100lbs)
20 box jumps/step 30inch
5 sled pulls (down back is one 100lb)
10 Floor Press (135)
5 Farmers Carry (down back is 1 2-70lb KB's)
20 Incline push ups
200 M bag carry (100lbs)
Then ruck back w/ everything on
1 1/2 mile Movement (w/ruck 50lbs, & 25 lb vest)
Doing today's WOD was Carlos CF Houston and Kirk (with is SF contract, leaving early next year) and myself. I will have to say both of them kicked my ass. Its been a long time that I have felt that bad. I think my total time was 1hr 20min some where around there.
We are going to try to do a scenario WOD at least once a week. Got to build up that long endurance again. Also while working on my swimming and biking for the Half Iron Man, Also while working on my Oly Lifts getting ready for the USAW/ CrossFit meet. Not complaining at all, I love doing it all. If I got stuck doing the same thing day in and day out I would go crazy. So my challenge for, who ever you are reading this, is try something in your workout that is different if all you do is METCON METCON METCON, try a long bike ride. If all you do is long run and/or long biking try a 5-10min WOD. Get out of you comfort zone, you might get a little mad but its good to get out of your normal comfort zone to truly test your self. Try it, then let me know how it goes.
Sunday Game Day GO TEXANS!!!!!!!
We are going to try to do a scenario WOD at least once a week. Got to build up that long endurance again. Also while working on my swimming and biking for the Half Iron Man, Also while working on my Oly Lifts getting ready for the USAW/ CrossFit meet. Not complaining at all, I love doing it all. If I got stuck doing the same thing day in and day out I would go crazy. So my challenge for, who ever you are reading this, is try something in your workout that is different if all you do is METCON METCON METCON, try a long bike ride. If all you do is long run and/or long biking try a 5-10min WOD. Get out of you comfort zone, you might get a little mad but its good to get out of your normal comfort zone to truly test your self. Try it, then let me know how it goes.
Sunday Game Day GO TEXANS!!!!!!!
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