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)
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
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
Awesome!!!
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?!
When you rolled off the side of the rower and said “Why did we DO this??”…priceless.
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!
Great Job Kelly as always!
Love your posts…sounds like you are all having fun times at CrossFit Salem despite the “incident”.
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 🙂
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!
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!
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.
Way to go Sparky and you are welcome Kelly and I are there for you
Thank you Greg…warms my heart.
Ouch! There you go, perpetuating the myth that people who do CrossFit hurt themselves. 🙂
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)
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
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)
WOD Rx’d
5r + 10 burpees
Loved the mc, du’s went well, but found bupees after skipping pretty tough.
Liked this one
Cancel my open gym , just got home 20 minutes ago
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)
Wod-Rx’d 5 rounds 18 mountain climbers
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
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)
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)
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 🙁
Wod RX’d: 4 rounds + 8 burpees
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!