Monday, February 27, 2012

WODs 02/27/2012

So, I took the entire last week off from any form of exercise. It began accidentally, but became purposeful. Exercise only breaks down the body, rest and recovery builds it up. And I just got to the point where I felt broken down all the time. The optimal health we work towards can only be a result of managing stress. This means not only the mental anxiety we commonly call stress, but the bad diet, lack of sleep, illness, and damage to the physical body (through exercise too). I'd be lying if I said that I am now feeling fully recovered and ready to go back at it, but my body is beginning to reverse some improvements I've made. So, on to the new week:

This week is no abs. Enjoy it. We will renew our efforts twice as hard next week.

We need to schedule group workout so I can introduce new movements like double unders, suitcase deadlifts, and box jumps. I even have ropes  and boxes to loan to you. Our current stable of movements is growing stale.

Day 1
Firebreather
Prior to the WOD, do 3 sets of  8 Crossfit pushups
15 min AMRAP
15 Clean and jerk
30 squat with weight (either goblet hold or rack hold)

Smokeeater
Prior to the WOD, do 3 sets of  8 Crossfit pushups
15 min AMRAP
10 Clean and jerk
20 squat with weight (either goblet hold or rack hold)

Rookie
Prior to the WOD, do 3 sets of  8 Crossfit pushups
10 min AMRAP
10 Clean and jerk
20 squat with weight (either goblet hold or rack hold)

Day 2
Firebreather / Smokeeater / Rookie
Set a timer, do no more than 4 minutes of snatch skill work (LOW INTENSITY)
10 rounds for time:
 25 swings (any variation)
16 reverse lunges (step back instead of forward)

Day 3
Firebreather
21, 15, 9, 6 of
Squat with weight
Swing
Burpee
Clean and jerk

Smokeeater
21, 15, 9, 6 of
Squat with weight
Swing
Press

Rookie
18, 12, 8, 4 of
Squat
Swing
Burpee
Press

Day 4
Firebreather / Smokeeater / Rookie
Set a timer, do no more than 4 minutes of snatch skill work (LOW INTENSITY)
10 rounds for time:
 25 swings (any variation)
16 reverse lunges (step back instead of forward)

Day 5
Firebreather / Smokeeater
Prior to the WOD, do 3 sets of  8 Crossfit pushups
Then Death by... thruster
Every minute do thrusters. Start with 2 each hand. Next minute, add two more each hand, and so on until you fill your minute.

Rookie
Prior to the WOD, do 3 sets of  8 Crossfit pushups
Then Death by... thruster
Every minute do thrusters. Start with 4 each hand. Next minute, add four more each hand, and so on until you fill your minute.



No comments:

Post a Comment