WOD
17
Posted November 9, 2009 in WOD by Turbo

Tuesday, November 10th, 2009

* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.

* If anyone wants some pumpkins, we are giving ways the ones we used for our Halloween workout.  They are at the gym; first come first serve.

Workout of the Day

I know you've been waiting for this one

I know you've been waiting for this one

Press 5-5-5-5-5 or 3-3-3-3-3 or 1-1-1-1-1

Then, 4 rounds, for reps:

1 set max push-ups

1 set max double unders

1 minute rest

17 Comments to “Tuesday, November 10th, 2009”

  • Conrad
    November 9, 2009 at 10:54 pm

    Now that I’m 40, I’ve made a couple of resolutions for the next 40 years:

    Ahem – I hereby resolve to:
    keep my knees out
    tighten my lats
    squeeze my scapula
    relax my shoulders
    spin my wrists
    just a little higher
    breathe
    take a deep breath and go
    hold a deep breath
    be aggressive through the middle
    jump it up
    grind it out
    crush the bar
    relax my feet
    keep the bar tight to the body
    take my fish oil
    cut the sugars
    eat more whole veg
    get lots of sleep
    grunt
    cheer
    gogogo
    celebrate more PRs
    ignore the pain
    listen to my body
    keep it going
    pick up the bar
    get back on the bar
    don’t let go of the bar
    touch and go
    pull
    push
    squeeze
    get the elbows up
    keep the back straight
    drive with the hips
    get under the bar
    rest on the run – but run faster
    chest up, hips down
    go heavy
    lock the elbows
    heels
    heels
    heels

    Sounds easy, doesn’t it?

    Welcome to Crossfit!

  • Stephen
    November 9, 2009 at 11:51 pm

    @Conrad
    great list dude…happy birthday! you forgot one more item: “crush the last chance qualifier deadlift/DU wod rx’d in a mad sub-6 minute dash”…

  • Conrad
    November 10, 2009 at 9:44 am

    @Stephen
    Thanks Steve!

    FYI – thanks to your coaching I’ve increased my consistent unbroken DUs to more than 15 from less than 5 (when rested – all bets are off at the end of a WOD) I’m working on 25 straight. Thank you!

    PS. Does anyone else notice that “crush the last chance qualifier deadlift/DU wod rx’d in a mad sub-6 minute dash” is a foreign language to most of the world?

  • Tapout
    November 10, 2009 at 11:31 am

    Press (no sure what to say bout my presses today…other than smile and let it go…ugh !)
    1@75
    1@80
    1@85 F
    1@83 F
    1@82 F

    I am usually quite consistent with DUs…but yesterdays wod affected my rythym today…felt really weird…first two sets were BUNK (as Max wud say)….TOTAL 118

  • Motha
    November 10, 2009 at 12:43 pm

    @ Conrad.
    That is a great list… as I was reading it, I was hearing the coaches saying all those things. Good times!!
    And I have no idea what Stephen is saying. Maybe if he threw in an F-word… I would better understand. lol

  • mlc
    November 10, 2009 at 3:58 pm

    @Conrad
    I love it!!! One annotation, do not “ignore the pain” but ignore the lactic acid burn. ;) Pain (lactic acid burn) is weakness leaving the body.
    I hope you had a wonderful, happy, healthy, strong Crossfit Birthday.

    @Motha
    What the F are you talking about? :P

    @Stephen
    I want a DU lesson. That is one of my nemisis. I used to be so much better.

  • Stephen
    November 10, 2009 at 5:54 pm

    @motha

    (i hope these f-bombs help) it means do the f*&kin’ last chance qualifier WOD from the f*%kin’ 2009 games (10 deadlifts @275#/50 double unders for 3 rounds) in under 6 f%$kin’ minutes!! lol (this is the part where you say “oooohhh, now I get it!)

    @Conrad

    Glad I could help…nice work on the DUs!

  • Stephen
    November 10, 2009 at 5:55 pm

    great picture of Derek’s “warm-up”

  • Chris
    November 10, 2009 at 6:45 pm

    Great post Conrad – Happy belated.

    today’s wod 151.
    crapped out on one round of DU’s got 4. was chasing that 200 mark – next time!

  • Suzanne
    November 10, 2009 at 8:26 pm

    @Conrad
    Happy Birthday Conrad!

  • Mandy
    November 10, 2009 at 8:54 pm

    @Stephen
    Ooooooo… I get it. That’s more like the Steve we know. :)

  • Turbo
    November 10, 2009 at 10:42 pm

    geez…I was just kidding around..do I really swear that much? my poor mama! she raised me better

  • stephen
    November 10, 2009 at 10:44 pm

    for those of you wondering, last post was definitely NOT tania…sorry, accidentally posted under her name

  • Suzanne
    November 11, 2009 at 1:18 pm

    @stephen
    I was going to say..I never heard Tania swear!!

  • brendan
    November 11, 2009 at 10:44 pm

    @Suzanne
    If you have sensitive ears I wouldn’t recommend that you show up when she’s clean & jerking heavy weight.

  • brendan
    November 11, 2009 at 10:46 pm

    So, is this the official recommendation to pack a jock in your gym bag in case of max box jump day?

  • brendan
    November 11, 2009 at 10:48 pm

    @Conrad
    That’s a lot of resolutions. I hope you don’t forget any. Because you know we will nag you if you do.

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