September 1, 2010

Posted by on Sep 1, 2010 in WOD | 8 comments

Tabata today.

8 Rounds per movement.                                                                                                             20 secs of work followed by 10 secs of rest. The lowest score obtained in any round of a movement will be the score obtained for that movement.

  • Mountain Climbers (left/right = 1)
  • Leg Raises with hip pop
  • Push Press (65#/45#)
  • Double Unders (single skips 3:1. # of single skips will be divided by 3 for scoring purposes)

Post score and comments.

Today’s Challenge by Blog by Kelly Starrett, DPT www.sanfranciscocrossfit.com

Don’t go to the pain cave

Goal:
Open up the front of your hips. Try and get 4 min each side.
Test: Air Squat
Mobilize 8 min
Retest: Air Squat
Note changes in quality of your squat/depth/etc.
Enjoy the feeling of undoing years of sitting in a chair.
 
“And for crying out loud. Don’t go into the pain cave. I can’t stress this enough. Your Totem Animal won’t be in there to help you. You’ll be on your own. The Pain Cave is for cowards.
Pain is your companion, don’t go hide from it.
It’s ok to do a mobility wod every day.”
Homework: Make someone in your office of family do it too.
 

8 Comments

  1. Strength:
    Deadlift 5R @ 80%
    Warmup: 95×5, 135×5, 165×5, 195×5, 225×5
    Work: 255×5

    Mobility: 2m before WOD, 1m after, will do 1m more at home tonight

    Tabata Scores (lowest): 10-7-7-4=28

    I’M BLAMING MY ROPE ON THE LAST ONE!!!!! 😀

  2. Strength:
    Deadlift 5R @ 80%
    Warmup: 95×5, 135×5, 165×5, 195×5, 225×5
    Work: 255×5

    Mobility: 2m before WOD, 1m after, will do 1m more at home tonight

    Tabata Scores (lowest): 10-7-7-4=28

    I’M BLAMING MY ROPE ON THE LAST ONE!!!!! 😀

  3. I blame the government. I got 38, I was so mad at my last round of DU’s. I got 22, then 12 for 6 rounds then got my darn rope caught in my darn splint more times than I got double unders. 10 on the last one. I didn’t say darn today, I said another word that starts with F and ends with one of these….!

  4. I blame society… Double unders in bare feet really put a sting on the toes!

    Stretched 🙂
    Tabata: 20-10-9-9. Total 48

  5. Love Mountain Climbers…Hate Double Unders…

    Although I did get a PR today on them, I looked like I was trying to stomp my way into the basement. Smooth Skipper I am not.
    Only needed about 60 more DU’s to catch up to Mark…:o)

    • Just did this one at 7pm.

      Wow, thank God for DUs

      21 – 8 – 16 – 23 = 68

      Still sweating like Greg 20 mins and counting. A second good sweat session today

  6. I blame shoe laces.. 29