CrossFit Cape Cod Workout Of The Day
4 x Run 400 Go Every 3 Minutes
Followed By Gymnastic Focus Work. Have Fun With This.
Choose 2 Movements And Repeat On The Minute For 20 Minutes. 1 Movement On The Odd Minute, The Other Movement On The Even Minute.
Max Distance Broad Jump
Max Vertical Leap To Ring Target
Handstand Hold
Handstand Walk
Free Standing Handstand Push Up
Side Planks
Plank
L-Sit
L-Hang
Hollow Rocks
Supermans
Rope Climb
Muscle Up Drills (Seen Below)
Guess The Open WOD Win A T-Shirt Contest:
Pick 3 Movements You Think We Will See In Open WOD 13.1 Whoever Is Most Correct Wins A T-Shirt! Post Guesses To The Comments.
Mobility Is Awesome. Amy Squeglia Is Awesome At Mobility. Be Awesome And Show Up For The Ultimate Mobility Class. It's Saturday At 1:30 After Class. Do It.
25 comments:
For Measuring Max Vert, and Max Distance There Is A Yellow Measuring Tape In The Office, Try it and post results on the board even if you don't pick those as 1 of your focus movements. We are getting a record board soon for official records and both of those will be on the board!
Looks fun! But I need a mental health day. So taking tomorrow off, plus my body hurts!!! lol
Even though I'm scared of heights I do plan on eventually conquering the rope climb.
My guesses are:
wall balls
kettle bell swings
hrusters
This is what I would like:
running, double unders, box jumps
Power cleans
Push press
Box jumps
Muscle ups, double unders, toes to bar
I'm thinking a complex..deadlift, front squat, back squat, going up in weight and punctuated by CTB or double unders.
That's way more then 3. But I'll count the complex as 1 :)
Wall balls
Pushups
Box jumps
Finally back today after the plague. Moved pretty slowly!
I wish for cleans and double unders!!
Wish I could have worked on some of these movements today. Have fun everyone.
Hmmm I would say push ups, double unders, and power cleans. Best run I had was 1:42 worst run was 1:59 I think. Then I did planks and hollow rock holds. Longest 20 mins ever!
https://falmouthtrackclub.org/registrations/seagullsixregistration.php
here is a link to the seagull six race in Falmouth! this race starts and ends in woods hole, kinda hilly but beautiful, and scenic! you should sign up, like now....just do it!
Double unders, wall balls, and front squat
When is that Traci?
I expect and fear the HSPU and DUs.
I hope for box jumps, sprints and KBs
2 pts wednesday
1 pt thursday
2 pts friday
2 pts saturday
1 pt sunday
2 pts monday
2 pts tuesday
2 pts today
My guess is wall balls, push presses, box jumps and (hopefully) back squats.
Got my first real rope climbs today. No knotted rope anymore!
Practiced handstand holds to keep beating my kids at our handstand hold competitions. Marley, 6, won yesterday. :)
My fastest 400 was 1:38 and all under 2min.
Great job everyone!
Row 500m, times: 1:57, 1:58, 2:01 & 2:03
Did plank and side planks for skill work.
2pt today.
2 points today . I actually did the running..200 four times! A first for me!
All runs sub 1:35, best handstands ever, thanks Traci!
Looks like Renee and Amy get shirts, you women have some inside information?
I have no excuses for 13.2
Robb
1:29; 1:24; 1:24 and 1:23
Worked on handstand walks and muscle up drills
Here we go again with a lift over head...heavy sigh
Wed - 2 points. Suckas.
2 points today for me.
1 point each for Gerald and I today, it was a rest day :)
400m runs: 1:04, 1:02, 1:07, 1:07
** to be fair, I ran the usual 400m route up the hill toward the "crown" - I think it may be shorter than the other route of multiple out-&-backs toward Zoe's.
Worked on multiple things on the list: rope climbs using arms only, then regular rope climbs, muscle-ups, planks, side-planks, handstands (made 1 minute), walking on hands, handstand pushups, etc.
Felt "good" tired at the end of the workout.
-- Adam
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