Saturday, November 13, 2010

Posted by on Nov 12, 2010 in WOD | 12 comments

10 am – Information Session and Trial Workout

11 am – Regular member WOD

1.  Box Jump
1-Rep Max for max Height.

Then

  • 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (50/35)
  • 1-2-3-4-5-6-7-8-9-10 Burpees

Post results

12 Comments

  1. Box Jump: 45.5″
    – many attempts at 47.5″ but just couldn’t get there

    WOD: 5:56 as Rx’d
    Personal goal: continual movement during WOD – check!

  2. Box Jump: 45.5”
    Wod: 7:09 with 20lbs vest and 60lbs kb

    • Didn’t get to jump the boxes.

      Did the WOD with 20lb vest and the 70 KB.

      Finished next to last. Arms bruised

  3. did 27″ box jump! wod was 7:21 with 25lb KB.

  4. did 27″ box jump! wod was 7:21 with 25lb KB.

  5. My first day at the gym was wonderful. I’m so pleased with what i accomplished. Besides doing the warm up, which was fun, I did my very first WOD…3 burpees and 7(maybe 5 can’t remember) wall balls, did 5 rounds in 7 minutes whoooo hoooo. After everything was done, I stayed and watched the pros, WOW… I did the cow bells too, just to see if I could, started with the 15 lbs (did 10), then I did the 20 (did 10). It all felt wonderful, went home, went for a walk.

    thank you so much Mike and Sherri, looking forward to Tuesday. Now, can anyone tell me what to do today, I can’t take a breath without hurting, ouchhhhhhhhhhhhhhhhh

  6. My first day at the gym was wonderful. I’m so pleased with what i accomplished. Besides doing the warm up, which was fun, I did my very first WOD…3 burpees and 7(maybe 5 can’t remember) wall balls, did 5 rounds in 7 minutes whoooo hoooo. After everything was done, I stayed and watched the pros, WOW… I did the cow bells too, just to see if I could, started with the 15 lbs (did 10), then I did the 20 lbs (did 10). It all felt wonderful, went home, went for a walk.

    thank you so much Mike and Sherri, looking forward to Tuesday. Now, can anyone tell me what to do today, I can’t take a breath without hurting, ouchhhhhhhhhhhhhhhhh

  7. You officially have more posts than days at the gym! Nice work Debi! Hope to meet you soon! Good job on the WOD too!

  8. You officially have more posts than days at the gym! Nice work Debi! Hope to meet you soon! Good job on the WOD too!

  9. Great job Debi you really pushed through that workout! It was good to meet you. That first Crossfit workout always hits you like a train, I can remember mine vividly. Unfortunately you’re going to be sore, the key for me is to make sure I have scheduled days where I rest and do some light stretching (which I forget to do more than I’d like to admit). Ease into it as well, I’m sure Mike will give you a great rundown on how to deal with all of it. The suck and the soreness never completely go away but your body gets used to it and you are better able to cope with it and in a weird, crazy way becomes something you are kind of proud of and look forward to.

  10. Congrats Debi on what sounds like a fantastic first WOD. To add to Ben’s suggestion I find active rest is the way to go. The more you move, the faster the soreness fades. Try going for a brisk walk, jumping rope, or even going through a few rounds of the warm up at home.

  11. Congrats Debi on what sounds like a fantastic first WOD. To add to Ben’s suggestion I find active rest is the way to go. The more you move, the faster the soreness fades. Try going for a brisk walk, jumping rope, or even going through a few rounds of the warm up at home.