This workout even fooled me! I always put a lot of thought into programming workouts, and this day was no different. I knew it would be hard but, not this hard. The thing I liked about this was if you wanted to finish it before the 20 minute time cap you had to WORK your ass off. And, even if you did work your ass off there was a good chance that you still would fall just short. Great job to eveyone with this tough, tough workout.
Dynamic warmup with PVC work
5x3 Push Jerk w/ ascending loads. Try to get around 85% of your 1 rep max on this
Every dash represents a 100 meter sprint
20 minute time cap
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This is a classic workout that comes straight out of CrossFit San Elijo. It is named after one of their athletes that had the phenomenal luck of this being his fist group class!!! We had a few new athletes in CFT for the wrath of "Sean's Revenge." Thanks to everyone for standing up tall against this workout!!!
Dynamic warmup w. active stretching
40 seconds of work/20 seconds of rest for the following:
6 movements per round for 6 rounds:
KB Snatches Right
KB Snatches Left
Post thoughts to comments!!!
2 rounds of:
200 meter sprint
5 Plank Pushups
American KB Swings (53/35)
Brandon: 5:21 Rx'd
Mike: 5:46 Rx'd
Dynamic warmup w/ some mobility drills
Varied Pushup Ladder 9-1
150 KB Swings
300 meter run
100 KB Sumo-deadlift hi-pulls
*Every time you take a rest run 300 meters.
Mike: 19:53 Rx'd
Shaunna: 21:10 Rx'd!!! Congratulations!!!
Brandon: 17:49 Rx'd
Sherrie: 14:16 (No more 18 lb. KB for you:))
Donna, in the bottom of a hang-squat clean. Looks great!!!
Dynamic, sprinty warmup
5x5 Push Jerk
7 rounds of
7 Hang-squat Cleans (35/25)
7 Box Jumps (24"/20")
Mike: 11:59 Rx'd
Nick: 9:46 Rx'd
It was time for another benchmark workout to make its way onto the whiteboard today. So, the wod was "Nicole". I consider this workout to be a lot more mental than physical. It takes a lot to numb your mind of the physical pain in order to hang on to that bar and keep moving. Why would you do it then you ask? Pure satisfaction at the end of the workout and, in almost every instance today, to prove to yourself you can do more than you think you can. Please post your thoughts on this to comments.
5x3 Single Leg Deadlifts
Run 400 meters and then perform a max rep set of pullups. Once you drop off the bar, rest at the bottom of the bar, or just can't do anymore then you run.
20 minute AMRAP of:
400 meter run
Max reps of pullups
Vinci: 70 (Great 1st group class, very impressive!!!)
Donna: 104 (WOW!!!)
Chris: 39 Rx'd (Congratlations on your 1st kipping pullup and 1st Rx'd workout!!!)
Nick: 171 Rx'd PR!!!
Dynamic warmup w/ 20-20-20 drill and some active stretches
5x5 Overhead Squats
Concentrate on form and then move up in weight once you are comfortable with the squat.
With one DB perform hi pulls-push presses-thrusters. Do 20-20-10 on the right then move to the left. Do the same for each rung of the ladder.
Rx; 25/35 DB
Today's workout was 4 rounds, 4 minutes a round with 1 minute rest in between rounds. In each round complete a 400 meter run and then do the perscribed movement for that round until the 4 minutes is up. Your score for that round is the amount of reps you've completed during the 4 minutes. Simply put, the faster you get back from the run the more time you have to work.
5x30 second handstand holds
KB Snatches (Switch arm as needed)
KB SDHP (Sumo Deadlift Hi-pulls)
Single arm KB Press (Switch arms as needed)
Dynamic warmup w/ some light sprints
Band Sprints x 5 (BRUTAL!!!)
DB Push Press (25/35)
Post times and recollections to comments.
I want to welcome Sean and Vinci into our evergrowing community here at CrossFit Temecula. Sean and Vinci are big advocates of a healthy lifestyle and they will fit right in with the hard drive they have both displayed while attending their elements classes. I'm excited to have both of them here with us. Welcome Sean and Vinci!!!