Sick?

17
Nov

Sick?

It seems like everyone is sick. The old adage of “I’ll sweat it out” is a myth. Working out increases your body temperature (which is already elevated) and promotes inflammation. Working out will wear down your immune system, not make it better. Your body is trying to fight something off, so don’t make it weaker in the process.

And more importantly, the rest of us don’t want what you have. Sharing barbells and med balls is the quickest way to spread infection at a gym.

If you’re sick, please stay home. Rest up, stay hydrated, gets lots of sleep and LOAD UP ON VITAMIN D. Once you’re healthy, get back and crush some wods.

Double Under Practice

AMRAP in 12 min
10 Burpees
20 Mountain Climbers
30 Double Unders

Tabata Side Plank (12 rounds)

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28 Responses

  1. Christie

    Mob WU 350m row

    AMRAP in 12 min
    10 Burpees
    20 Mountain Climbers
    30 Double Unders (scaled to 60 singles and 10 doubles per round)

    3 Rounds 9 Burpees

    Tabata Side Plank (12 rounds

  2. Heather Colleen

    This time I really am going to start posting regularly. Really.

    LOVED this WOD – 3 movements I like and can do, followed by something else I like and can do! So much happy!!

    WOD Rx

    5 rounds 8 Mountain Climbers

    I was expecting the MC to be the hard part, but they were smooth. Burpees, though…and transition between MC and skipping. Rough.

    Tabata side planks x12

  3. Open gym

    Mob WUx1
    Row 10k (3 person team Me,Anthony and Bill)
    *Switch every 500m
    **Must do 7 burpees before you get back on the rower
    ***40 min cap

    Time 38:38

    Not a PR but what a workout! Who’s idea was it to do this?!

  4. WOD @ CrossFit Salem

    1. Group WU
    Complete 2 rounds each:
    – 10 Overhead Wall Squat w/stick
    – 10 Goblet Squats @35#
    – Banded walks for 10y each direction
    – 10 Russian KBS @35#
    – 3 sets of 3 Jumping Knee Tucks

    2. EMOM 12:00
    3 Thrusters
    55# x 2, 65# x 3, 70# x 7

    3. WOD for Time
    Row 1000m
    40 T2B
    200 DU
    40 Burpee Lunges (Burpee + 2 lunges)

    Time: 21:24 RX

    Wowsers. Great job Greg and Mark!

  5. Greg

    WOD @ CrossFit Salem

    1. Group WU
    Complete 2 rounds each:
    – 10 Overhead Wall Squat w/stick
    – 10 Goblet Squats @35#
    – Banded walks for 10y each direction
    – 10 Russian KBS @35#
    – 3 sets of 3 Jumping Knee Tucks

    2. EMOM 12:00
    3 Thrusters
    115# x 12

    3. WOD for Time
    Row 1000m
    40 T2B (Scaled toes to pole)
    200 DU (practice for 4 min 3 DU completed)
    40 Burpee Lunges (Burpee + 2 lunges)

    Time: 21 min
    Thanks for the motivation Kelly and Mark. Had a fun time!

    Mark watch out for that Glass Wall 🙂

  6. John

    Mob, WU, 350m row
    Group mob
    Double under practice

    WOD
    AMRAP 12 min
    – 10 burpees
    – 20 mountain climbers
    – 10 DU 60 SU

    3 5 mountain climbers

    Tabata side plank (alternating) 12 rounds
    (All unbroken!)

    Great job, nooners!

  7. Mob WUx1 + 350m row

    AMRAP in 12 min as Rx’d
    10 Burpees
    20 Mountain Climbers
    30 Double Unders

    5 rounds + 7 MC

    Tabata Side Plank (12 rounds)

    Way to go morning peeps!

  8. Mark D

    WOD @ CrossFit Salem

    1. Group WU
    Complete 2 rounds each:
    – 10 Overhead Wall Squat w/stick
    – 10 Goblet Squats @ 35#
    – Banded walks for 10y each direction
    – 10 Russian KBS @ 35#
    – 3 sets of 3 Jumping Knee Tucks

    2. EMOM 12:00
    3 Thrusters
    85# x 12

    3. WOD for Time
    Row 1000m
    40 T2B – Scaled toes to pole
    200 DU – practice for 4 min
    40 Burpee Lunges (Burpee + 2 lunges) – Scaled toes to Burpees

    Time: missed the clock

    Gave the people at the Salem CrossFit Box a good laugh…blasted after workout…missed the door and hit plate glass wall face first. Minor gash on bridge of nose and pride bruised. Kelly and Greg VERY supportive.

  9. Blake

    Open Gym
    WU x 1
    Russian KBS x 10
    50 – 60 – 70 – 80 – 100 (50 x 2)

    Ham and Calf “Steamroller Mobility” with Kevin

    Split Jerks
    x 7: 95 – 115 – 135 – 140 (PR reps)
    x 5: 155 – 165 (PR reps)

  10. Cara

    WOD Rx:
    5 + 13 MC

    12 rds tabata side planks – unbroken

    mtn climbers were probably the worst part…6 rounds should be manageable, but the gas tank wasn’t quite full going in to this one.
    Fun to get to a nooner, thanks Kevin!

    Oh and Josh, just SO good to see you haha

  11. Steph H

    Mob
    WU x1
    350 Row

    Group Mob

    Double Under Practise

    AMRAP 12 Mins
    10 Burpees
    20 Mountain Climbers (2count)
    30 DBL Under/ 90 Singles
    Total: 4 rounds & 2 Burpees

    Tabata Side Planks x 12 (alternating sides)

  12. Frankie

    WUx1 + 350m row

    AMRAP in 12 min
    10 Burpees
    20 Mountain Climbers
    30 Double Unders scaled to 90 single unders

    4 rounds + 9 burpees

    Tabata Side Plank (12 rounds)

  13. Gilles

    mob wux1+ 359 m row
    group mob
    DU pratice
    AMRAP in 12 min
    10 burpees
    20 mountain climber
    30 DU ( 90 single)
    total 5 round 10 mountain climber
    cash out tabata side plank 12 round

  14. MOB + WUx1 + 350m row

    Double Under Practice

    Thanks Steph, was able to successfully do a couple double unders for the first time 🙂

    AMRAP in 12 min as
    10 Burpees
    20 Mountain Climbers
    30 Double Unders ( did 3x singles)

    4 rounds + 5 burpees

    Tabata Side Plank (12 rounds)

  15. Janet

    Double Under Practice
    Can do 2 singles and 1 double somewhat and can do 3 singles 1 double consistently

    AMRAP in 12 min
    10 Burpees
    20 Mountain Climbers
    30 Double Unders

    4 rounds 7 burpees

    Tabata Side Plank (12 rounds)

  16. Heidi

    12 Min. AMRAP
    10 Burpees
    20 Mountain Climbers
    30 DU’s
    4 Rounds + 9 Burpees

    Tabata Side Planks: 12 rounds (6/side)

    Really struggled with my cardio on this one. You know it’s bad when burpees are the rest. Breaks were too long between movements and mountain climbers were the worst. If this comes up again, more reps are do-able, but I need to keep a more consistent pace.

    Sorry for all my whining this morning. Just wasn’t feelin’ it today I guess 🙁

  17. Jennie Jen

    First I would just like to say, out of Jennie and Jen, I think Jen C talks the most!!! My vote goes to her our Ambassador!
    Since I have no book, due to the Jerk that stole my crossift bag Amanda suggested that I start noting it online until I get another, Good Point Coach!
    I did….4 rounds, 10 mountain climbers of doom
    12 Min. AMRAP
    10 Burpees
    20 Mountain Climbers
    30 DU’s

    PS would like to see more work outs with side planks!!!
    and good tip on how to hold rope properly by Coach Steph!

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