Yesterday’s CrossFit Workout of the Day (WOD)

February 19, 2009

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My abdominal muscles are so freaking sore and strained after doing this workout yesterday…
– FlashAddict

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Warmup:

8 Rounds of the following:

30 second Kettle Bell Rotations (25 lbs.)
30 second Gut Busters (situps where your upper body and legs collapse together in the middle = pain)

Technical Exercise:

15 minutes of Gymnastic Ring pushups (with arms extended in front of you and to the sides = more pain)

Workout of the Day:

Number of rounds in 20 minutes:
12 rolling medball situps (partners sit 5 feet away from each other with legs straight out in the splits. One partner takes the medball and touches it behind their head throwing it from the ground while doing a situp. When the other partner receives the ball they then touch it behind their head and throw it from the ground while doing a situp. This process is repeated until each partner does 12 situps.
9 Medball Sprawl Balls (one partner drops to the ground doing almost like a burpee but instead of doing a pushup dropping your chest on the medball with your feet kicking back into a plank position, then stand up with the ball and do a chest pass to your partner who will still be standing 5 feet away. Repeat the process until each partner has done 9 Sprawl Balls)
6 Partner handstand pushups (three each partner-assistance is allowed-ask the coach how to spot a handstand pushup if you are unsure).
3 Partner Pistols (stand facing your partner off centered. Right hand of one partner holds the right hand of the other partner and use each other as counter balance to do a pistol-you will both be doing the pistol at the same time. Do three on one side and then switch sides and do three on the other side.)

My partner and I were able to complete 5 rounds of this brutal workout – although I didn’t do the Handstand pushups, I did 20 lbs. dumbell shoulder presses with each arm instead cause my body was aching as it was!!!


Do not taunt Happy Fun Ball…

September 16, 2008

[ open on three kids playing with their Happy Fun Ball ]

Kid 1: It’s happy!

Kid 2: It’s fun!

All Three Kids: It’s Happy Fun Ball!

Announcer: Yes, it’s Happy Fun Ball! The toy sensation that’s sweeping the nation! Only $14.95 at participating stores! Get one today!

Warning: Pregnant women, the elderly, and children under 10 should avoid prolonged exposure to Happy Fun Ball.

Caution: Happy Fun Ball may suddenly accelerate to dangerous speeds.

Happy Fun Ball contains a liquid core, which, if exposed due to rupture, should not be touched, inhaled, or looked at.

Do not use Happy Fun Ball on concrete.

Discontinue use of Happy Fun Ball if any of the following occurs:

  • itching
  • vertigo
  • dizziness
  • tingling in extremities
  • loss of balance or coordination
  • slurred speech
  • temporary blindness
  • profuse sweating
  • or heart palpitations.

If Happy Fun Ball begins to smoke, get away immediately. Seek shelter and cover head.

Happy Fun Ball may stick to certain types of skin.

When not in use, Happy Fun Ball should be returned to its special container and kept under refrigeration. Failure to do so relieves the makers of Happy Fun Ball, Wacky Products Incorporated, and its parent company, Global Chemical Unlimited, of any and all liability.

Ingredients of Happy Fun Ball include an unknown glowing green substance which fell to Earth, presumably from outer space.

Happy Fun Ball has been shipped to our troops in Saudi Arabia and is being dropped by our warplanes on Iraq.

Do not taunt Happy Fun Ball.

Happy Fun Ball comes with a lifetime warranty.

Announcer: Happy Fun Ball! Accept no substitutes!

http://snltranscripts.jt.org/90/90mhappyfunball.phtml


Thursday’s CrossFit WOD

September 12, 2008

This one made my legs weep in agony and despair…

“DIRTY 30”

30 x Squats (body only, no bar)
30 x 20 lb. Kettle Bell weight
30 x 2 foot box jump
30 x Burpies (jumping jack down to a pushup)
30 x 20 lb. Wall Ball (throw a medicine ball up against a wall about 10 feet high and catch it)

TOTAL TIME = 15:04

Afterwards, Johnny was /cry /pain /agony