Wednesday WOD - 21 July 2010
Location:
Your choice! Pick one exercise from each station, perform each exercise for a minute, no rest between stations, rest one minute after third station. Five rounds. Score is total number of reps in all rounds for each exercise.
Daily Pondering / Question of the Day:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Wrist stretch
- Achilles stretch
- Run:
- Forward
- High knees
- High heels
- Skip
- Sidways x2
- Man-maker with renegade row and inverted handstand
- As necessary
Your choice! Pick one exercise from each station, perform each exercise for a minute, no rest between stations, rest one minute after third station. Five rounds. Score is total number of reps in all rounds for each exercise.
- Monostructural (station one):
- Row
- Bike
- Run
- Slide
- DU
- Single JR
- Gymnastics / Bodyweight (station two):
- Burpee
- Metronome
- KTE
- Box jump
- Tucker shoot-thru
- JPU
- Weightlifting / External loads (station three):
- Thruster
- KB swing
- G2O (Ground to overhead) or Bear Complex
- Sumo deadlift high pull
- Wall ball
- Man-maker with renegade row and inverted handstand
- None
Daily Pondering / Question of the Day:
- Are you competing in the Bridger CrossFit Showdown?
- Post your replies to the comments below.
Here's a comment for you...I'm worn out! Last night, let's see: picking out a WOD...Thruster, Press, etc- shoulder's are already "spent"...Wall Ball- NEVER...Dead lift(my fav)-back spent...okay...Back Squat. You got my legs now. Can't wait for tonight! Lately, have you noticed alot of crossfitters have been asking "when does it stop hurting?" After almost a year, I still feel the affects of a good workout...did I just use the word "good" I mean #@/%@&!
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OK, so I've been pushing you guys too hard? I'm afraid that's my job! Maybe we should talk about SCALING some more...you know, backing off a little when your body tells you it's had enough! Or, taking an extra day of rest. Oh wait, I think you took quite a few of those recently? Karen, you are no stranger to pain...that's for sure! Remember: dwell not upon they weariness, thy strength shall be according to the measure of they desire.
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We're all back for more...we know we are far stronger than when we started! I guess I should stop whining and just say "Thank You". Thanks Captain Insaneo! Really, I do appreciate it, Lord knows, I would never do this to myself! I do LOVE CrossFit!
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and...what's with the "Man maker with Renegade row and inverted handstand" Yeah...sign me up for that one!!!
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