Workout of the Day
“Performance”
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds;
and then,
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
“Fitness”
Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds;
and then,
Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
“Competition”
A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 2-6 reps
Unbroken Double-Unders x 30-50 reps
Quick and Smooth Burpees x 8-10 reps
B.
For time:
Row 1000 Meters
10 Burpees
15 Chest-to-Bar Pull-Ups
Rest exactly 6 minutes, and then . . .
C.
For time:
Row 750 Meters
15 Burpees
20 Chest-to-Bar Pull-Ups
Rest exactly 6 minutes, and then . . .
D.
For time:
Row 500 Meters
20 Burpees
25 Chest-to-Bar Pull-Ups
Rest and Recovery – Ice Massage
Originally Published on January 19, 2009
Written by Calvin Sun
Elite fitness requires an equally high level of maintenance and care. You wouldn’t expect your car to run at a peak level of performance without regular service and repair, so it doesn’t make sense when athletes neglect to take care of their bodies. Cryotherapy is an effective method for managing inflammation and providing pain relief. It is common to see cryotherapy used in a variety of sports. Most often you will see athletes with bags of ice on various parts of their body after competition. A simple method of icing is using a cold compress or ice bag in cycles of 20 minutes on and 20 minutes off. On the extreme end, you can jump into an ice bath after your next workout to see the recovery benefits (see Robb Wolf http://robbwolf.com/wp-content/uploads/2007/09/wolf-wanker.jpg). For those of you who have yet to build up such a tolerance, I would suggest ice massage as a simple and slightly less uncomfortable method of promoting recovery of the musculoskeletal structures.
Step 1. Fill your foam cup with water until it is almost full. You’ll want to leave some room for the expansion of ice.
Step 2. Place the cup in your freezer overnight or until the ice is solid.
Step 3. Peel away the foam cup to expose the ice.
Step 4. Keeping the ice moving, massage the affected area in small circles for 5 to 7 minutes. You can use a towel to clean up as the ice melts.
Ice massage is cheap and effective. All you need is a styrofoam cup like the one pictured here or if you are environmentally conscientious you can purchase a reusable product such as the Cryocup (http://www.cryocup.com/). An ice cube could be used, but I would strongly recommend the foam cup or Cryocup as it will keep your hand from freezing.
Yet again thank you InVictus for a Great wod! On the last AMRAP sessions I got 25/20 reps and 40/30 reps. Thanks for everything! Glory to God
A.
4,4,4
40,50,50
10,10,10
B.
5:15 (row:3:10)
C.
5:40 (row 2:51)
D.
5:32 (1:59)
Gassed out early on the rowing, wod was deceptively brutal!
A. MUs 4, DUs 28 on 5th attempt, 10 5, 50 on 1st, 10 6, 50 on 4th attempt, 10 I must need more warm up for the double unders, I can do 50 at a time but I seem to break 3 or 4 times before I can string them together. Any ideas? B. 5:55, C2B were three sets of 5 (row 3:30) C. 5:50, C2B were 4 sets of 5 (row 2:40) D. 5:59, C2B were 5 sets of 5 (row 1:44) I am looking forward to a rest day tomorrow, forearms are sore from KB Swings and… Read more »
Jim, One way I worked on my DU’s was after a tough WOD or just after I knew I was well and fatigued I would commit 10 mins, post-wod, to work on them. I felt that working on them fatigued helped me develop more consistency. Also, throwing in a weight vest every now and then didnt hurt. I can pretty consistently hit 100 to 100+ when I start double unders and when im truly fatigued with them I usually dont hit less than 20 at a time. Maybe it will work for ya, maybe not, but thats what I did… Read more »
Thanks Nick, I will give this a try and let you know.
A. Muscle Ups (6,6,6) Double Unders (50,50, 48) Burpees (10,10,10)
B. 5:02 (1K: 3:38.5)
C. 5:09 (750m: 2:42.3)
D. 5:03 (1:42.8)
(Had to take yesterday off due to a huge cut on the back of my leg which doesn’t allow me to bend it too well. I tried doing the workout but got through 3 thrusters before re-opening the cut. I could only do the Farmers walk without a problem. Used 70lbs DB)
A. Unbroken Muscle-Ups 1/1, 1/1/1, 1/1/1 (broken) Double-Unders 20 (+30 broken), 24 (+26 broken), 36 unbroken Quick and Smooth Burpees 10,10,8 B. 5:22 C. 5:11 D. 5:03 Still struggling a bit with muscle-ups & double-unders. Both felt a little better today. Enjoyed (in a CrossFit sort of way) the WOD. Rests and rep scheme made it possible to hit each round pretty hard. Much better on C2Bs than the last time we did them. Finally getting the kip down for these again. I got 5-6 unbroken each round to start off. Then I had to break them up in bunches… Read more »
John, I too have had the “pleasure” of an ice bath or two, they are torture for the first few minutes.
Jim