CFM WOD #9
December 30, 2009 Leave a Comment
“Bye Bye 2009″
For Time Complete 2 rounds of 20 reps of the following 9 exercises
Push Jerk
Front Squats
Hang Squat Cleans
Push-ups
Ring Rows
Pull-ups
K2E
Sit-ups
CrossFit Burpees
Use the same weight on the first 3 exercises. So when loading the bar keep in mind you have to clean it from the floor to get in position for the push jerks. In other words……NO RACKS!!!
So today I had to modify my wod. By modifying I did not do the Burpees, K2E, Sit-ups or Pull-ups I did do 1 round of push-ups but then my lower abs begin to hurt where the injury was. So I did modified push-ups instead. To replace the sit-ups, and pull-ups I did a round of modified push-ups of 40. To replace the burpees, I did wall ball with a 17.4# ball.
The Wod was done for time, so however far you got within 20 minutes. I finished on the second round of Hang Squat Cleans. I am not however using this as a base since there was quite a bit of modification thrown in. Not to say that I did not work my butt off, I just think that with the set plan it would have been harder then with the modified.
Afterward Jim showed me some stretches to do that will help with the injury. “Thanks Jim”. I am telling you folks, (those who read this who do not do Crossfit) If you are in the Michiana area then you should be over here at Crossfit Michiana with Jim and the crew doing Crossfit. If you are not, find a Crossfit gym in your area and start.
Crossfit is awesome and you will be able to notice differences within a couple of workouts. Like I said yesterday, I am down 4 lbs after just 7 workouts and following the eating habits to a degree. All this over the Christmas holiday too.
Follow the links over to the side for Crossfit Michiana, Crossfit, and if you are a runner or endurance athlete Crossfit Endurance. Crossfit Radio is a great podcast too. If you give it a shot you will find that it is really pretty awesome.
I mentioned in and earlier post titled I Found A Race I Want To Do that I am going to run a 50 mile ultra. I know without a shadow of a doubt that Crossfit Michiana and Crossfit Endurance are going to help me achieve this, and to do it well. My goal at this point is to run it in around 10 hours. I have eight months of training that will help me achieve this.
So again, I just want to encourage you that are not or have not tried Crossfit to come and give it a shot. For all of you who are.. train strong… see you at the next WOD.
BTW, the gym will be open for a WOD, Saturday 1-2-10 at 7:30 AM, see you then.
