WOD
13
Posted October 27, 2009 in WOD by Turbo

Wednesday, October 28th, 2009

Workout of the Day

21-15-9 reps for time of:

Hang Clean (135#/85#)

Burpees

Before today’s wod, start with some work on the foam roller , paying special attention to your thoracic spine.  After the wod, finish up with a set of 8 boatrockers.  1 boatrocker is 5 hollow rocks and 5 second hollow hold.

13 Comments to “Wednesday, October 28th, 2009”

  • Suzanne
    October 27, 2009 at 8:57 pm

    looks like fun!

  • Tapout
    October 27, 2009 at 9:46 pm

    Every once in while I like to take a week off or cut way back on the workouts…well I say “like to take” but it’s a love hate thing…body loves it…and probably needs it…but I hate it…

    So I’ve taken Mond, Tues & Wed complete rest. Later this week I will come in, talk to coaches and modify wods to do low intensity (keep my sanity) kinda workouts…

    NO CFE this week…maybe an easy run day…

    Something is up with my right knee…never had any knee problems b4…started with a slight tinge…and now it’s a bit sore…icing as I write…RICE…See Doc Ledger next week.

  • bso
    October 28, 2009 at 6:25 am

    @Tapout
    Try rolling out just above your knee on the inside of your leg. Also, when you are rolling out your quads, every couple of inches flex your knee toward your butt. You will probably get some good relief with rolling it out. However, we can finish the job with a quad stretch… foot propped up against the wall or on the bench… Tania or I can show you this one.

    Regarding the recovery week… good call! You’ve found what works for you… stick to it. I personally employ a different strategy… when I’m feeling worn out I cut it down to 1 on 1 off or 1 on 2 off until I feel like I’m going catty and then I bring up the volume again.

    Now, regarding that box jump. Nice work! Was that your max jump? You’ve got a lot more room there. See how high your hips are? You can probably hit something about 3″ lower than that if your hips are moving well.

  • MLC
    October 28, 2009 at 8:24 am

    WOD as rx’d = 5.39
    What would I do w/o SK in the morning to work with, and B’s tough love approach. :)

  • tapout
    October 28, 2009 at 10:22 am

    thank you “bso”…is that you B? @bso

  • SK
    October 28, 2009 at 11:00 am

    Likewise MLC. Great job this AM!@MLC

  • brendan
    October 28, 2009 at 11:07 am

    @tapout
    Yup…. I go by bso on a bunch of other blogs, must’ve typed it in by accident.

  • Harvey
    October 28, 2009 at 6:41 pm

    95# – 7:25

  • Suzanne
    October 28, 2009 at 8:04 pm

    RX’D 5:29

  • MLC
    October 28, 2009 at 9:29 pm

    Suzanne, 10 seconds!!! Good for you! Heard you killed the cleans.

  • natalie g
    October 29, 2009 at 8:49 am

    I had a great time thanks Derick, couldn’t quite squeeze rx, did 75# for 7:42, but my form was good, so I was happy, I love wednesdays, the gym was packed! Great job everyone, and thanks for the all the pushing coach D!

  • BRad
    October 29, 2009 at 9:10 am

    as rx’d in 6:40

    unreal box jump Derek! wish i could have stayed to see that one!

  • Suzanne
    October 29, 2009 at 9:43 am

    @MLC
    Thanks Melisa. I love that you workout before me..it gives me motivation to do well!

    I needed this workout today. I was having a pity party for myself and it helped to snap me out of it :-)

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