Good Morning, Athletes!
Welcome to Week Six! Do you realize that by performing work four days a week for the past five weeks that you have successfully completed twenty workouts unrivaled by anything you have ever done before? Congratulations!
So – how are you feeling? Are you hooked yet?
Last week you were given the option of getting on the scale after a full month of more nutritious eating and CrossFitting. What did you decide? If you got onto the scale and took your measurements, let us know! Email your results to me and I will post them in a web-friendly format based upon your previous results. If you are changing your diet next month to become more Zone friendly – we will need to get on the scale at that time; there is no getting out of that weight/measurement session.
Today, we go back in time. Every so often (not very often) CrossFitters re-visit previous workouts to gage their performance gains. If you look at the main-site WOD’s you will find that this occurs about once a month and the workout you are looking back at may have occurred up to 18 months earlier. To me, one of the coolest things about CF is evidenced by just that – it took 18 months before a workout was repeated, once. And at that, it was by design and did not have to occur at all if Coach didn’t want it to. That is only one of the things that make us so unique. Follow any other style of workout and you’ll get a week’s worth (maybe 4 or 5 days) of workouts then are told to repeat them for four to six weeks if not more. Boring in my book. That must be what sells all those magazines. Boredom crying out for something different.
Enough pontificating. It’s time to get to work.
Do you remember WOD #2? We’ve brought it back for you. Grab a treadmill and a spot of floor – we’re doing Running Burpees!
Today’s WOD:
• Warm – up, 2 x 10.
• WOD:
- 5 Rounds for time
> Run 30 Seconds
> 10 Burpees
• Cool-down, Roller/Stretching/Yoga
Post thoughts and time to comments.
Ready?
Have fun. DO WORK!
3…2…1…GO!
Coach
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Shawna
ReplyDelete9:35 min
So we revisited the last time we did this and we did it in just under 7 minutes, but we only did 5 burpees per round instead of 10. This time we both did the running at 5.5mph on a 2% grade and the 10 burpees. For me, my cold is really causing extreme fatigue. I'm coughing so much I'm not getting any sleep so I'm exhausted. No muscle group was all that sore during the workout, I was just wiped at the end.
Norm
8:25 min
My arms and back are still really sore from the rowing so it made doing the push-ups murder. The running was much easier this time though, which was a pleasant find. It probably means next time we'll have to up the speed.