Bench Press
5-5-5-5-5
Then 10 minute AMRAP:
3 Muscle-Ups/1 Muscle-Up
5 Handstand Push-Ups/3 Handstand Push-Ups
Run 200m
Yesterday's foundations class WOD was a long chipper. Approaching workouts like these take a different mindset. It's not everyday that you come into the gym and see a WOD that's going to take about 20 minutes to complete but its JUST as important as the other time domains we see in WOD's. Remember CrossFit's speciality is in not specializing. We want to accumulate as many tools in our tool box as possible when it comes to fitness. So way to fill that kitchen sink up yesterday!
Shem
My palms are completely shredded from the 40 pull-ups. Here’s a hint to everyone… grip the bar with your fingers, not with your palms. And also have an ex-gymnast or one of the owner’s around afterwards to tape up your paws. It’s really hard to grip the bar when you’re bleeding all over it. I’m sure i’m not the first, and I’m sure I won’t be the last. Good job everyone.
Gabev30
One of my thumbs are still numb from the over head squats yesterday!
dawn
60 burpees WTF? that was the worst part. I made damn sure to get the run in under the designated time so I wouldn’t have to do MORE burpees at the end.
Olga B
I am not even too sore after the “Kitchen sink”, just disappointed in myself. Oh, and I owe Travis 50 burpees for not making 400m in 2:30. Fabulous!.. Well, at least I’ll get to practice how to flop on the floor faster.
Scott Charles
Well, I overheard Brooke say to her class “it is what it is, pace yourself”. I looked at that board and was worried. 60 Burpees and 50 boxjumps? Kettle-bell swings? Etc. Ouch. Didn’t think I could do that all in one session. So I paced myself, got through the WOD, including a 2:04 for the 400 meters. Which is probably a PR for me (not sure). So I completed the WOD. About 6 minutes slower then Dawn (nice work Dawn!). Next time I’ll improve my time.
Scott Charles
Olga: yeah, it was tough. On those burpees, I learned an efficient way to drop down, but getting back up is still tough for me, way too many movements.
Gia
No pain, no gain? If it’s any consolation, I still look down a flight of stairs as a painful challenge after Saturday. Today is the first day I am not wincing when Monte jumps and hits his little paws on my thighs.
John_Carey
I loved this workout!
(disclaimer: I’m on a 21-day no complaining program, so I’m not allowed to say otherwise…)
Let’s do it again!
Scott Charles
John: sweet! Let’s do it again, only at the end add deadlifts.
John_Carey
Scott — I’m just gonna ignore my hamstrings and say, sounds like a plan!
Scott Charles
John: well, OK then! But you know we need a name for it. Tell you what, let’s add some cleans along with the DLs, and a final 400 meter run. Let’s call it Newbie Throwdown. Sound good?
Shem Stygar
I still feellike I’m going to hurl. Olga, try doing the ghd situps and unassisted pull ups, that will alleviate that not site feeling you’re having.:)
Olga B
Scott and Gia, thank you. I am not complaining and I’d do it again… just need a pukie bucket next to GHD sit ups. My friend onto who’s shoulder I cried yesterday said I have to puke to get to the next level. Yikes!
Sadly, our Newbie T-down team is loosing one of our teammates and we are looking for a replacement. To be fair and to balance our team with me on one end of the spectrum we need someone like Blair Morrison on the other. He’s a newbie to CFES, right?
Olga B
Shem, what feeling am I having?
Angela Picco
Relief. Walking in yesterday and seeing that board was quite daunting. (Especially since Travis said that we could let ourselves out of the building if we didn’t finish by 7:45pm…) Glad we survived!
John_Carey
the crazy thing (no complaining commitment aside) is that part of me is kind of insatiable for crossfit. If I could I’d be back in there today!
What do you guys do on your days off from the box? For me, it’s usually a random selection from the “Insanity” workouts from BeachBody. Which I think by CrossFit standards would be considered a “warm up” 🙂
Derek W
Chippers can be rough, that is for sure! But I guarantee you that you are all better athletes after running this WOD. Next time you do something like this it will not be as daunting, and you’ll have a better idea of how to pace yourselves. 60 burpees will not seem as horrible after completing a few WODs like this. Tearing your hands isn’t fun – make sure you are taking care of your callouses; a lot of times tears can be prevented. If you aren’t sure what I mean by callous care, ask one of the coaches or veterans.
Derek W
Off topic: I have a pair of great Pendlay Oly lifting shoes for sale. Never used and too big for me. They’re a Euro 9, so if you wear a US 10 or 10.5 they should fit nicely. Check em out, they’re on the front counter at CFES.
Sean T.
Derek – I’m in need of a pair if they’re still available.
Scott Charles
John: I think the standard answer for “what to do on off CF days” is mobility. Thats what I do anyway (see KStar at http://www.mobilitywod.com and etc.) Cheers.
Derek W
Sean – I haven’t heard from anyone yet regarding the shoes. They’re on the front desk at CFES, and my number is attached. Try them on and give me a call if you like them