September 29, 2009 in WOD by Turbo
Wednesday, September 30, 2009
Overhead Squats
Workout of the Day
“Chelsea”
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
If you fail to complete a round within the minute, rest two full rounds before resuming. Score is the total number of rounds completed.
Does the whiteboard motivate you? Coach Glassman on CrossFit as the Sport of Fitness…[wmv][mov] (warning: some language & music in the video is not WFS)
Weekly Plan
- 3/week
- Squats
- Level 1: max squats in 90 seconds… report results to coach
- Level 2: Front squat 3×3
- Grab a kettlebell or dumbell, lift it over your head, keep your shoulder pressed against your ear, walk around for 1:00. What is the heaviest weight you can successfully complete this task with on each arm? If the shoulder moves away from your ear you are done! Report results to coach.
- Skills
- Level 1: 3×3 partner assisted pullups
- Level 2: 9 or 15 false grip pullups… break into sets as needed… aim to do knuckles to chest
- Squats
- Unlimited
- All of the above plus more squats:
- Level 1: tabata squats… report results to coach
- Level 2: Overhead squat 3×2
- All of the above plus more squats:
17 Comments to “Wednesday, September 30, 2009”
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September 30, 2009 at 9:26 am
30 rounds
JPUs
2 rnds toe pu
28 rnds kpu
squats w/o mb
This really tapped into endurance stamina (mentally and physically)…I kept thinking I wanted to take just 1 little minute break…but I put my marathon cap on and grinded away…one rnd at a time…the 15th round was the hardest mentally.
SK…once again you rocked this wod…Rx’ing with friggen weighted vest on !!!
September 30, 2009 at 9:30 am
and…Max…holy crap !!! Over 120 push ups !!! If someone had told you 2 months ago that you would do over 120 push ups in 30 minutes…you woulda probably laughed in disbelief ! GOOD WORK girlfriend !
September 30, 2009 at 9:37 am
Thanks Nic!!!@tapout
September 30, 2009 at 10:05 am
In respose to the posted video regarding the white board and motivation…absolutely it motivates me! I’m sure I’m not unique in that I started weight training to stay competitive in my sport. Turning this training into a sport as well has definately upped my commitment and intensity to my training.
September 30, 2009 at 10:43 am
….the white board as a motivator, interesting. i wouldn’t know, though, i ‘m not very competitive………. ;p
September 30, 2009 at 1:54 pm
white board is DEFINITELY motivating!
September 30, 2009 at 1:58 pm
The white board is pretty awesome. For someone like me who started out with horrible scores it gives me a sense of accomplishment that I’m “worthy” enough, and so is everyone else, to be right beside the highest scores. Even when my scores suck I keep with the mindframe of “At least I finished it.” 4 months ago I would have looked at any of the WOD’s and never thought I could do it. Also by seeing other peoples’ scores up there gives me something to work towards. And on the day I did my first Rx, there is no better feeling than having that on display.
September 30, 2009 at 2:48 pm
….p.s; what did stefan get?
September 30, 2009 at 4:26 pm
@mlc
Just wanted to let you know I read your blog on sugar and thank goodness, because I’m on the verge of bingeing. I’ve been following Paleo for three weeks now and today all I can think of is junk food. Doesn’t matter what form, bring it on!!!
After reading the sugar article it’s brought me back down to earth.
Just had to get this off my muffin top…lol
September 30, 2009 at 6:15 pm
@b-mac , ha! I know, I never check the White Board to try and beat a select few;)
Today I did my first Muscle-Up! Thanks everyone for your cheering and support, it totally pushes me to be sucessful! Also, setting the date for Sept.30th made me accountable. Such a great feeling:)
As for the WOD, it hosed me pretty good. All I can say is pushups, pushups, pushups. Managed 22 rounds, 3RX’D, then went to K2F Pushups for 6 more rounds, then for the balance did 3,6,9. The pullups were all kipping.
Thanks again everyone!
September 30, 2009 at 6:36 pm
18 Rounds.
Did 8 rounds Rx. Then knee pushups for the rest.
Pushups were the hardest part for me.
@Crystal KP
Congrats on that muscle up! When are you going to do 30 for time?
September 30, 2009 at 6:53 pm
okay .. my legs are so freaking sore right now after this .. just wanted to share that with everyone
September 30, 2009 at 8:34 pm
@Crystal KP
One of the sweetest things i have seen so far at Crossfit Winnipeg. I/we know how badly you wanted that. Good work!!!
Today’s workout was a “hellion”. My legs are two pillars of jello, i will probably sit at this computer until bed time.
7 rounds RX’d
scaled the next 3 (3-7-9)
Finished with Knee push ups.
September 30, 2009 at 8:37 pm
Wow…this was a very good workout……. The pull ups were the toughest for me….. I gotta get that kipping ……..
I think I got 26 rounds in…. 16 Rx’d?? and 10 at 4 8 12……
It kicked my rear, again but I think my metabolic conditioning is getting better bit by bit….. Thanks to everyone for the encouraging words when I was grunting like a warthog.
Crystal….. That M.U. was very impressive!!! Your joy was real and really nice to see.
I have to say I am really enjoying these workouts, the atmosphere and all the members….I have been here a short time and get out as much as I can and every time I come Everyone makes me feel SO welcome.
Kind Regards,
E
October 1, 2009 at 5:01 am
Just heading to work…… I was thinking and I made a mistake I got 24 rounds in and I think it might have been 14 Rx’d…
After Front squats and “Chelsea” my legs are sore too Cheryl
Kind Regards,
E
October 1, 2009 at 9:27 am
25 rounds (modified – knee pushups, jumping pullups and scaled to 3-6-9)
Completely cheated near the end and went back in one round early instead of taking the two round break so technically only 24 rounds. I think the 5km was easier…
October 1, 2009 at 9:56 am
Chelsea was big for me, my first wod using the kip. Coach T encouraged me to do 3-6-9 which was the key. I did 26 rounds all kipping, for a total of 78 kipping pullups which will go down in history as one of my greatest days.
I had a piece of peach pie at my grandmas to celebrate, wow, i love crossfit.