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
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!
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!
Great job Gabe, that’s a crazy time!!
Holy quickness! Nice time Gabe!
Nice work Gabe!
Wow Gabe….I didn’t realized how fast your time was until now. Speedy!
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!
Zippy! Great job Maria!
Nice work Maria! I don’t think I have had any of my workouts described as “Zippy” in a long, long time.
Thanks! I like “zippy!”
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
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
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….
Hmmmmm. Like burpees? I have been doing Crossfit for over 2 years. I’m still waiting…..LOL
Burpees are greatly misunderstood.
Oh no they’re not…
Yes! Embrace the burp
LOL! Lora you’ve offended the burpee king & queen
Hahaha “embrace the burp”
Maria, I think we’ve been profiled as heretics.
I said that hoping that positive thoughts would make it come true…lol
HAHA! You’re right! Keep thinking positive! 😀
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!
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?
HAHA maybe it’s the pennies!!
Yes the pennies..as I grab a handful..this is gonna be good 🙂
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
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
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?
I’ll take it!
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.
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!
(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.
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.
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
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 😀
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
Great time Brad. I tried to catch you on the last 400 but you got to far ahead on the burpees.
Nice work.
next time ill do burpees in front of you 😛 and thanks you kicked but
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
WUx2
push press x5
95 135 150 160 165×3
WOD
6:07
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.
Not as zippy as Maria… lol
But pretty darn Zippy! Good work Val.
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.
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.
nice job tonight jack.. and great form on the burpees
the burpee police were out in full force and I can’t afford another ticket.
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.
Lots of goat milk, Nice job!
Yay for facing your goats!
Wod
8:45
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
Nice PR !
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
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!
post wod – 800 m run with 20 lb vest 😉
you are welcome buddy, know you are capable of killing wods with awesome form!!
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.
😉
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.
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!!
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! 🙂
Why thank you coach Jeff!! Nice to hear, but I was rather confused by Sarah C lol I am still Sarah 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
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 🙂
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
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
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
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!
oh….I did shoulder presses today, not push press….I always get those mixed up.