Daily WOD 3/22/13

It's FRIDAY.  You know what that means in CFMY world?

It's CHIPPER time!

At my box, we do chipper workouts on Fridays.  It may be different at your box, but I am pretty sure the term is common across the board.

A chipper workout is basically just a bunch of movements lumped together into one WOD.  Instead of splitting up the metcons into two workouts by adding a 2 minute rest period (as you may have seen in previous WOD's), the chipper workout is one continued series of movements all performed back-to-back.  This WOD is normally long.

FYI - "long" for a crossfitter is generally anything exceeding 15 minutes.


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Today's WOD:

Chipper - For Time (must use only 1 bar and switch weights)
15 clean and jerks
15 back squats
30 deadlifts
15 chest to bar pull ups
15 toes to bar
15 handstand push ups
15 toes to bar
15 chest to bar pull ups
30 deadlifts
15 back squats
15 clean and jerks

Love it!

Happy Friday!

Daily WOD 3/20/13

I found some nice battle-wounds today.

Sorry for the creepy photo, I am aware.  I had to share the goods.

I'll dedicate these to the front squats on Monday and cleans on Tuesday.

I am actually proud of these marks.  To me, it's proof of a good quality workout.

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Today's WOD:

Strength Work:

25 minutes - 3 position snatch (working on form)

Metcon:

20 minute AMRAP
10 medicine ball sit ups
10 kettle bell swings
2 wall walks

This may look like a walk in the part, but 20 minutes is a long time for that metcon.

:-)

Daily WOD 3/19/13

I am pretty sore on this Tuesday morning.  I think all of this new "crossfit stuff" is finally catching up with my body and throwing it for a loop.

I have been attending my crossfit box for a little over 2 weeks now, and I really like the way I feel overall.  Although I cannot see any physical changes (yet!), I feel stronger.

Listening to my body is the name of the game.  At this stage in my crossfit career, I am modifying all strength exercises because, well, I don't have the strength to put up big weights just yet.  I'll continue to listen to my body, and perform each WOD to the best of my ability while keeping in mind that this is all new to my body.

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Today's WOD:

Strength Work:

20 minutes - EMOTM (every minute, on the minute)
1 rep Squat Clean & Jerk (I will be increasing my weight with each rep)

Metcon:

8 minute AMRAP
1, 1, 2, 2, 3, 3, 4, 4, etc.
pull ups
hang power cleans

Rest 2 minutes; then,

3 rounds for time
25 wall balls
20 burpees

You will notice that our coach enjoys burpees...a lot!

Daily WOD 3/18/13

So far, I love Mondays and Fridays at the box.

I love Mondays, because we always seem to do squat work.  My lower body is my biggest problem area, so I'll do squats up until the day I die :-)

I love Fridays, because they are always "chipper" WOD's.  A.K.A hard as sh*t workouts that last forever and don't normally have much of a break (if any).  Yes, I love those types of workouts.  Remember, I played soccer growing up and have been running ever since; therefore, I love the endurance workouts.

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Even though today is Monday (my favorite squat work), the 3rd component of our workout (the metcon) is raising my eyebrows a bit.  Check out the whole workout below.

Today's WOD:

Strength Work:

25 minutes - Front Squat
10 @ 70%
6 @ 80%
max @ 85%
max @ 90%
5 singles @ 95%

Metcon:

10 minute AMRAP (as many rounds as possible)
10 toes to bar
10 hand-release push ups

Rest 2 minutes; then,

Reps for time
50 kettle bell swings
50 burpees
50 kettle bell swings

Yikes!