WOD
10
Posted October 4, 2009 in WOD by Turbo

Monday, October 5, 2009

 

 
Working Hard
Working Hard

  

 

 

 

 

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time:

suicides

slam ball

toes to bar

1 suicide = 50 ft shuttle run along the length of the rubber mats and back

Slam Ball = Lift a no- or low-bounce medicine ball overhead. Slam it to the floor between your feet, chasing it with a squat. We’ll use the Dynamax balls and slam them onto the crash mat.  Re-grab the ball immediately following whatever bounce occurs. If the ball does not bounce at all, simply re-grab as soon after it lands as possible. Stand from the squat and return the ball overhead. Repeat.  Watch Video

Mobility Mondays

Stretch Your Psoas Peoples

The psoas (soh-as, like the P in pneumonia) is a nasty little critter of a muscle. And as an aside, it is the fillet Mignon of the human body (helpful if you should crash your plane with your Crossfit team in the Andes.

Read more from Coach K-Star at San Francisco CrossFit….

10 Comments to “Monday, October 5, 2009”

  • MLC
    October 5, 2009 at 10:26 am

    20# MB
    Full T2B
    = 16.24

  • tapout
    October 5, 2009 at 11:07 am

    12# MB
    Let’s just say that my legs were going up…
    16:21

    Never even thought of doing the 20# MB…otherwise woulda tried that…and suicides felt slower than usual…overall didn’t feel it today…but still a fun wod…love trying new exercises…

  • Erika
    October 5, 2009 at 11:38 am

    Those slamballs looked like fun! A great way to work off some frustration?

    Had to modify today due to shoulder problem.
    Suicides
    Squats X2
    Weighted situps – 20#
    17:something -can’t quite remember. This was fun. Could have gone heavier with the weighted situps. Have to remember that for another time.

  • natalie
    October 5, 2009 at 3:33 pm

    @ Kimberley

    I made a quiche this weekend for a breakfast party of 10 and used your basic recipe from a few weeks ago, I subbed whole milk in for coconut (as that’s what we’re into) and sauted the veggies prior to baking. I used ham, peppers, a lot of kale, mushrooms and cheese. I also used some parmasean to dust the bottom of the pan, it turned out amazing! Everyone loved it, and the leftovers were just as good 2 days later! I highly recommend this to everyone! A great way to speed your mornings with a premade zone breaky!

  • b-mac
    October 5, 2009 at 8:17 pm

    ….12:30, 20# ball. slams were fun, running was harder than i thought.

  • b-mac
    October 5, 2009 at 8:19 pm

    …..love toes to bar, too. might have something to do with t-rex arms and stubby legs.

  • Crystal KP
    October 5, 2009 at 9:45 pm

    15:03, 20 # Ball. I was hosed, stress level is still high, WODS hurt. Practised kipping T2B can get three in a row, keep working on it.

  • Derek
    October 6, 2009 at 10:11 am

    14:55, 20# ball…….run was hardest part

  • BRad
    October 6, 2009 at 11:20 am

    16:17, 20# ball. running sucked. Also, I think I did the 2′s twice. I got mixed up with the other Brad and think I ended up doing more work. oh well…..

  • SuperBean
    October 6, 2009 at 11:36 am

    @b-mac
    LOL!!!

    @BRad

    also found the running tough…and I think we both did extra with the last couple rounds, BRad, oh well, all in a WOD!

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