Versus WOD: 1 min on / 1 min off of:
30 Toes to Bar
30 Kettlebell Swings (24/16)
30 Box Jumps (24/20)
30 Push Press (95/65)
30 Back Squats (95/65)
One person goes for one minute and then rest a minute. While person 1 rests, person 2 is doing work. Each person is racing one another to get through this as quickly as possible. Winner is the person who finishes quicker.
The idea in this workout is that you will basically watch your opponent crush his/her workout while you wait helplessly. That feeling of fear and concern that he/she may be doing too much work will quickly settle in about half way through the minute. By the time sixty seconds lapse, you will be ready to curse his /her name. As soon as the minute is over, you will have to stop pulling your own hair out in order to give your opponent the one human feeling that makes everything seem okay: sheer and unfiltered panic. I may be wrong with my facts on that last sentence, but we are going with it…it’s the weekend. The magical land that fall between having done something and not having to do anything. All of a sudden(which is a weird saying) this whole paragraph seems like it took a wrong turn to nonsenseland, which by the way is awesome. See! I did it again. Anyway, here is a picture that will hopefully make you forget this whole thing happened…
If he can do it, then so can you!
Strength: Front Squat (5 lbs heavier than last week)
WOD: 3 rounds for time of:
6 Muscle Ups
60 Air Squats
When you see the strength portion up there, it does say to add 5 lbs. Now imagine doing 100 Back Squats at 5 additional pounds then you did the last time…so easy. Please note that we are doing the bounty of reps now so as to create a solid Front Squat foundation once the weights get heavier. That sentence can also be read as “please do it right now to ensure that you do it later”. If doing it right consists of you going lighter despite of what I just said, then so be it. You all know what the proper Front Squat looks like by now, so keep an eye out for each other.
At this time next Friday, 16 coaches/members will be heading down to Milford, CT for a competition. If you don’t have any weekend plans, come one down and cheer. If you have weekend plans, cancel them and come! Either way, make sure you get some good post WOD mobility after the WOD. A bizillion squats is nothing to ignore if you want to have an ambulatory weekend. Also, if you would like to sub out some Bar Muscle Ups in place of Ring Muscle Ups, feel free to do so. That sentence can also read: “this is for practice and not to be used as a replacement for the WOD…and also don’t hurt yourselves.”
I worry about you,
WOD: For total time:
30 Burpee Pull Ups
Rest 1 minute
1 mile Run
Rest 1 minute
30 Burpee Pull Ups
Just so you know, the workout that was originally schedule on the 11th, as in the anniversary day of our opening, was a little bit different. Those of you who were around for the “Reebok CrossFit Back Bay” WOD and remember correctly, know that it was pretty terrible. That WOD will be rescheduled for some time later in the future as soon as the new cage comes in. It’ll be awesome. Until then, you guys get this super easy workout in its stead. Please do not complain that today is too easy. I’ll tell you what! If you can make this workout in under 14 minutes Rx (including the rest time), then you get to complain.
I’m predicting very little to no complaining tomorrow,
3 laps around 31 St. James = 1 mile