Variety

20
Jun

Variety

You all know that CrossFit workouts are different every day. We change up the times, the rounds and the movements. But did you notice anything about the last three days? They were all different styles of workouts.

Monday was sprints (6x200m). It was HARD! It was intense. My heart felt like it was going to burst out of my chest. And each run was less than a minute. So short, and yet, extremely challenging. This workout falls under the category of metabolic conditioning, aka, cardio. Today’s wod also falls under that category.

Tuesday was bench day. Strictly strength. All muscle. Your heart rate wasn’t through the roof, but it was still tough. Our goal here is building strength. Get stronger, live longer.

Wednesday was completely different. There was no score. You didn’t have to do the movements as fast as possible. But somehow, it was still physically (and mentally) demanding. This was a day you didn’t have to worry about speed and gave you the time to focus on perfect movement. Excellent technique. To lift and move better. I think we need more of these days.

Do you prefer one style of workout over the other? If so, you probably need more of the ones you don’t like.

“Awkward Moment”

Run 400m
50 Burpees
Run 400m

Compare to Aug.8/12

The face of intensity!

The face of intensity!

71 Responses

  1. Adam

    Mobility
    Wux1 (15 reps)
    400m Run

    Strength: Push Press
    65, 75, 85, 100, 110

    WOD:
    400m Run
    50 Burpees
    400m Run

    Time: 9:08

    Very tough workout this morning, still not feeling 100% (closer to 60%!). Great job everyone!

  2. Gabriel

    I have no preference, love what is thrown at me and take it on no matter what.

    200m Run + WUx1(5reps)+200m Run + WUx1(5reps)

    Strength – Back Squat x5 (kept light due to injury, getting better)
    135-155-155-175-175

    WOD as Rx’d
    “Awkward Moment”

    Run 400m
    50 Burpees (40 unbroken)
    Run 400m

    Time–>5:51

    Felt great on the run and burpees, lower left groin did not exert any pain, slight discomfort but no pain 🙂

    Great job 6:00 AM crew!

  3. Maria

    I really like the high intensity workouts. Short and all out..like today. But I also like the slow pace, yesterday I was able to focus on my setup for my cleans. I love the mix of workouts!

    Strength Push Press x 5
    65-75-80-85-90

    WOD
    400 M run
    50 Burpees
    400 M run

    time = 6:16

    So fast Gab! I was trying to catch you! Fun morning, nice work everyone!

  4. Mobility
    200m + wu x 1 (5 reps)
    200m + wu x 1 (5 reps)

    Strength: Shoulder Press x 5
    65-75-80-85-90(4)

    WOD: “Awkward Moment”
    400m run
    50 Burpees
    400m run

    Time: 8:15

  5. Shawn Johnson

    Mobility
    200m + wu x 1 (5 reps)
    200m + wu x 1 (5 reps)

    Strength: Push Press x 5
    105-125-145-155-160×3-160×3

    WOD: “Awkward Moment”
    400m run
    50 Burpees
    400m run

    Time: 7:13

  6. Julie J

    Mobility
    250 m row + wu x 1 (5 reps)
    250 m row + wu x 1 (5 reps)

    Strength – Front Squat x 5

    30-35-40-45-50

    WOD – Awkward Moment

    Row 500 M
    50 Burpees
    Row 500 M

    Time: 12:53

    Thanks for the push Joanna – maybe someday I will actually like burpees….

  7. Trent

    mob
    200m run + 1 Wu(15 reps, I messed up)

    Strenght Power Snatch x3
    95-115-125-135

    WOD Rx – 6:31

    Variety – Keep the variety coming!

  8. Heather Colleen

    Mobility
    200m Run + WU x 1 (5 reps) + 200m Run + WU x 1 (5 reps)

    Strength: Back Squat
    60-70-80-90-100 <– Finally starting to get back to where I was…14 LONG weeks ago! Woohoo!

    "Awkward Moment"
    Run 400m
    50 Burpees
    Run 400m

    Time: 10:00

    Disappointed with my time, but so pleased that I did 50 normal-people burpees without my shoulder giving out!!!

    I really love the short mega-high intensity workouts, and the workouts with lower reps of many different movements. AMRAPS, for some reason, make me happy. Maybe it's the pennies?

  9. Kelly B

    Mobility
    200m run + WU x 1 (5 reps)
    200m run + WU x 1 (5 reps)

    Strength: Front Squat x 5
    45-50-55-60-70

    WOD: “Awkward Moment”
    400m run
    50 Burpees
    400m run

    Time: 8:18

    Cashout: Calf stretch & Couch stretch

  10. Blake

    Mobility / 200m Run + WUx1 (5 reps) + 200m Run + WUx1 (5 reps)

    Back Squat x 5
    10 Burpees
    190 + 10 Burpees
    200 + 10 Burpees
    210 + 10 Burpees
    220 + 10 Burpees
    230 (PR Reps)
    (Burpees were due to a scheduling mess-up that caused me to no-show an afternoon class)

    “Awkward Moment”
    400m Run
    — 50 Burpees
    400m Run

    Time: 6:36

    Love Dem Burpees

    1. Lora

      Zip…..uh…..no. Not quite.
      Just kidding Blake!
      That is a crazy fast time. I already gave out my “Zippy” today. How about a “rapido” for Senor Taco?

    2. Blake

      My awkward moment was halfway through the 2nd 400m when I realized I really couldn’t breathe that much…and wondering to myself if I could just hold my breath for the rest of the way. Breathing won in the end.

  11. Jackie Cantin

    Mobility
    200 M run and WU x 1 (5 reps)
    Repeat

    Strength: Front Squat
    5×25, 30, 35, 40, 45

    WOD: Awkward Moment
    400M Run
    50 Burpees
    400M Run

    Time: 9:35

    Chantal was huntin’ me down!

    …variety is the spice of life!

  12. Chantal L.

    (200m run + WU @ 5 reps) x2

    Push Press x 5
    85-95-100-105-110 (got 3/5)

    WOD: Akward moment
    400m run
    50 burpees
    400m run

    10:13 Annnd that akward moment when you want to run out the door after 50 burpees.

  13. Shane Hayes

    Mobility
    200m run + Wu x 1 (5 reps) + 200m run + Wu x 1 (5 reps)
    Strength : ohs from the floor (much more difficult than off the rack) 95/ 135/ 155/ 165 out of time.
    WOD : awkward moment
    400m run
    50 burpees
    400m run
    6.22
    Great work 6 amer’s.

  14. Rob Brydges

    Wu run 200 m wux5 reps Repeat Again
    Strength. Snatches x5
    65-75-85-95-105
    Run 400m
    50 Burpees
    Run 400m
    -7:25
    Rob Brydges

  15. Chantal Guérette

    Mobility
    – 200m run, WU x 5
    – 200m run, WU x 5

    Strength : Shoulder Press
    5 x 35-40-45-50-50

    WOD “Awkward moment”
    – 400m run
    – 50 burpees
    – 400m run

    Time – 7:27

    PR of 42 sec since August 8, 2012 😀

  16. bradley

    mobility
    200m run ( 5 reps) x 2

    overhead squat
    55-60-65-70-75

    WOD
    Awquard moment
    400m run
    50 burpees
    400m run

    523 RX

    i love all work outs, its all good for the body…
    thanks jeff good class

  17. mob 200 m run wux1 (5rep)
    200m run wux1(5rep)
    strength back squat
    135×5 155×5 155×5 175×5 175×5 pause 2 sec at the bottom
    WOD Awkward moment
    -400 m run
    -50 burpees
    -400 m run
    time- 7:49
    PR of 31 sec
    good race Heidi

  18. Valérie Arseneau

    mob 200 m run wux1 (5rep)
    200m run wux1(5rep)

    strength Push Jerks
    5x 55-60-65-70-75 (PR 5#)

    WOD Awkward moment
    -400 m run
    -50 burpees
    -400 m run
    time- 7:08

    Was aiming for under 7 mins so I just missed my goal. I’m still coughing lol! very difficult one.

  19. Kevin Mack

    Mobility
    200m run, WU(5 reps) x 2

    Strength: Overhead Squat
    40-55-65-70-80

    WOD- “Awkward moment”
    400m run
    50 burpees
    400m run

    Time 8:50

    Thanks for coaching, Jeff.

    Bucking furpees.

  20. Jack

    200m run, WU x 1, 200m run, WU x 1

    Cleans x 5
    135,155,185,205 (10# pr)

    Wod: “Awkward moment”

    400m run/50 burpees/400m run

    Time: 5:44

    This was a rough one. Especially after the Monday sprints. Happy with the time though.

  21. Laura K

    Mob 200m wu x 5 reps 200m run wu x 5
    reps.
    Strength: Deadlifts 5 reps at 85 95 105 115 130
    WOD: 400m run
    50 Burpees
    400m run
    Time: 9:48
    I was happy again tonight. I was happy to finish the darn thing lol. I was afraid to show up tonight, but I am glad I faced a couple of my goats. I have a very large goat farm! Thanks Jeff..I had fun.

  22. Sarah

    Mobility
    200 m run
    Wu x 1
    200m Run
    wu x 1

    WOD:
    400m Run
    50 Burpees
    400m Run

    Time: 7:20

    Shaved a minute off my time from last year!! WOOOT

  23. Taylor

    Mobility
    200 m run
    Wu x 1
    200m Run
    wu x 1

    Strength
    Front Squat – 25-30-35-40-45

    WOD:
    400m Run
    50 Burpees
    400m Run

    Time: 7:43

  24. Chris

    Mobility
    200 m run
    Wu x 1
    200m Run
    wu x 1

    WOD:
    400m Run
    50 Burpees
    400m Run

    Time: 5:42

    Great class Jeff! thanks for calling me on my burpees! Can’t get better if we don’t know right? Great race Marie-No!

  25. Amy

    Mobility
    200 m run + WU 5 reps
    200m run + WU 5 reps

    Strength back squat
    45-55-65-70-75

    WOD
    12:59

    Thanks for the extra push Val & Alaina.

    1. Laura K

      I would of helped with the extra push, but I was sitting on the big tire gasping for air and warding off pukie lol!
      Way to get the job done Amy.

  26. jeff

    Thoroughly enjoyed coaching 3 classes this afternoon. Please keep in mind if I’m harping on you during the wod about form its because I want you to expect more from yourself. I truly would rather you had a slower time with perfect form cause it will eventually turn into fast times with perfect form!!

    Separately, Sarah C cracked off 50 Burpees with awesome form, makes a coach proud to see that!!

    great job everyone, loved the teamwork that was displayed as well by some veterans and some new members.. awesome to see!!

    1. Tania

      You did a great job coaching today! All the comments by you (and other coaches) are why we choose xfit! A personal trainer there at all times to help us succeed! 🙂

  27. Craig H

    Mob (extra time on legs)
    200m run + wu(5reps) x2
    Overhead Squat
    65,70,75,80,85pr
    Thanks for pointers Jeff my fifth round was easier than my second

    wod
    400m run
    50 burpees ( found a good pace tonight)
    400m run
    Time: 9:10

    I really enjoy the variety it forces me to work on my goats

  28. Tania

    Mobility
    200m run + WU 5 reps
    200m run + WU 5 reps

    Front squats Practiced @ 45& 50… very frustrated with my performance on these .. thanks for your help today Jeff. I was listening, I just wasn’t able to put it all into action ( Mobility for me!)

    WOD: Awkward Moment
    Run 400 m
    50 Burpees
    Run 400m

    TIme: 7:30 (PR of 53 sec.) Pleased with the progress although frustrated b/c this WOD beat me mentally. Thanks for the screams to move Jeff. I needed them tonight! 🙂

    Good job everyone at 4:15 🙂

  29. Marcel

    Mobility

    250m run + WU x 1 (5 reps)
    250m run + WU x 1 (5 reps)

    Strength: Back Squat x 5

    135 155 175 185 out of time

    WOD: “Awkward Moment”

    500m row
    50 Burpees
    500 m row

    Time: 9:25

  30. SilliJ

    I always get nervous before a workout, and “Awkward” proved to be no exception. I wasn’t sure if I could do it (I definitely didn’t want to), but I did in 9:27
    Strength was the dead lift and my max weight was 80 lbs. I felt I could have lifted heavier, but then again, I always FEEL that way.
    Thanks for a good workout today 4:15 Class

  31. Heather S

    Mob
    Wu with rowing
    Push press 3’s
    75-85-95-100-105

    Wod (modified)

    500 m row
    50 burpees (sorta)
    500 m row

    Time: 8:48

    Burpees were one leg at a time on the extension but two foot jump in and at the top which is an improvement from last week and with almost no pain.

    Thanks Jeff for the helpful tip on the presses…it made an immediate difference. (Now I just need to remember it when push press comes around again

  32. Heidi

    Push Press x 3
    45-55-60-65-70

    400 m run
    50 burpees
    400 m run
    Time = 7:44

    That was a gasser. Kept the burpees at a steady pace & was able to do them unbroken. 2nd run was tough. Thanks to Gilles I ran it faster than I was comfortable with, as I was determined not to let him beat me this morning 🙂 Great race indeed Gilles!

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