WOD
15
Posted September 20, 2009 in WOD by Brendan Sonnichsen

Monday, September 21, 2009

As many rounds in 20 minutes of:
8 Push Ups
16 Back Extensions
32 Double Unders

Mobility Monday

Here’s something you can and should do at home/at the office if you’re using a computer often… Before I started CrossFit I had horrible wrist pain from sitting at the computer 16 hours/day. I would wake up at night with my hand in chronic pain and fingers numb. Very scary! After I started CrossFit training I found several of the exercises very challenging and my wrist pain prohibited me from doing several of them at any type of heavy weight or high volume for over 2 years. However, with patience and training I found improvement. Then, when I added these wrist movements into my daily practice several times per day, the healing noticeably accelerated. When I started using fish oil and wrist mobility, the pain never returned. This is Level 1 of the wrist movements, master these, show me sometime, and then I’ll show you the 2nd level which rapidly accelerated the healing process for me.

15 Comments to “Monday, September 21, 2009”

  • tapout
    September 21, 2009 at 8:15 am

    8 full rounds…
    Doing push ups after dbl unders was hard…arms fried.
    I think I was still sleeping during this wod…just couldn’t wake up today…

  • Crystal B
    September 21, 2009 at 9:35 am

    13 Rds- On 14th rd did 12 of 32 DU’s when time expired.
    The hip extensions were tough on my glutes! My
    legs felt like rubber for a few seconds after.
    AND the pushups were a challenge. Need lots of
    work on those.

  • tapout
    September 21, 2009 at 9:53 am

    Crystal…it’s always fun to watch you do DUs…Nice work !@Crystal B

  • BRad
    September 21, 2009 at 11:18 am

    6 full rounds and was just starting the DU’s on round 7 when the clock hit. DU’s killed me on this. switched ropes halfway through and was able to get more consistency. still need to practice practice practice!

    Crystal and Tapout….great job on the DU’s. i could hear your ropes whipping around effortlessly while i was struggling for 2 consecutive reps. nice work.

  • Erika
    September 21, 2009 at 11:47 am

    5 full rounds, 8 pushups, 16 hip extensions and 4 double unders when time ran out. I agree Brad, the DU’s were the tough part. Had a tough time finding my rhythm, got it about 1/2 way through, then they went a bit smoother. Still trying to get 2 consecutive reps too.

    Ran out of time and had to leave, still need to do the 2 sets of 50 squats. Will get them in here at home today – promise!

  • Erika
    September 21, 2009 at 12:53 pm

    Also have to add – one of the few times I have seen “rx’d” beside my name!!

  • BRad
    September 21, 2009 at 2:04 pm

    nice work Erika!

    @Erika

  • Turbo
    September 21, 2009 at 4:18 pm

    11 rounds + 8 pushups + 16 hip extensions. I was inspired by Crystal’s score on this one and was aiming for 10 to 12 rounds. I managed to do consecutive double unders on about half of the rounds, but in trying to do so, I think I was over-resting. And for some reason I did 18 hip extension instead of 16 on all but the last 2 rounds – oops!

    Good job on those double unders guys! Looks like the practice is paying off, yes, I’m talking to you Shakey, Mom & Wipeout…

  • chris
    September 21, 2009 at 5:42 pm

    @Erika
    Adda Girl!

    I cranked out 7 full rounds … and on the 7th round it took me 25 seconds to get out of that GHD machine…ouch-i milked it long enough not to have to do one more DU.

    Great WOD!. It flew by, not like the ass kicking i got from Fridays WOD which felt like it took 3 days to finish.

  • Harvey
    September 21, 2009 at 6:57 pm

    3×3 front squats at 65#. Kept the weight light as I was having problems keeping the elbows up
    WOD: 7 rounds and 8 pushups
    I had to crank out the last pushups to beat you Chris :)

  • Crystal KP
    September 21, 2009 at 7:21 pm

    13 rounds 8 pushups and 16 hip ext.

    In my mind I was going to do 15 rounds, but alas, my arms gave out on the pushups, and they slowed me right down. I kept failing on my last set, last rep.

    Front squat 3×3 120#
    OHS 2×2 105#
    1×2 95#

  • Mandy
    September 21, 2009 at 9:25 pm

    Managed 10 full rounds. Need to practice the toe pushups… I see they are part of the weekly plan. Nice. I will have an RX beside my name one day!!
    Would like to thank Crystal for being my workout buddy… she is a machine and keeps me motivated to try and catch up. I never do, but its still fun to try!

  • chris
    September 21, 2009 at 10:16 pm

    Yes..i agree Crystal is a machine…she definitely keeps me motivated especially today with her and B cheering me on…that was great THANKS!

    Harvey…check again…aren’t the push ups the first thing on the list???? Its so on for FGB on Sunday. :)

  • natalie
    September 22, 2009 at 12:11 pm

    I loved this workout, really, I finally seemed to catch onto the DUs, I completed 7 rounds +8 +16 +17, working next to Joelle was awesome, I can’t wait for more DUs!

  • Harvey
    September 22, 2009 at 4:38 pm

    @chris
    Sir you are correct!

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