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I have always been amazed at the strength of my friend who water skis. He does crossfit with me and can crank out the pull ups and muscle ups. Crossfit helps him balance out his overall fitness. Here is a picture from his vacation in Canada last year.
WOD
Modified workout from the main site. We changed the situps to GHD situps.
30 walking lunges
21 pull ups
21 ghd situps
30 walking lunges
18 pull ups
18 ghd situps
30 walking lunges
15 pull ups
15 ghd situps
30 walking lunges
12 pull ups
12 ghd situps
30 walking lunges
9 pull ups
9 ghd situps
30 walking lunges
6 pull ups
6 ghd situps
A few ladies cleaning off the tire for warm up!
WOD
Your choice
5-5-5-5-5
back squat or overhead squat
Add blue berries and they will never know they had a zone meal!
WOD
"Helen"
3 rounds for time of
run 400 meters
21 x 53# KB swings
12 pull ups
We took 2 fun workouts and combined them. Diane and Fran.
3 rounds for time of:
15 x 225# deadlifts
15 x Hand Stand Push ups
15 x 95# thrusters
15 x pull ups
Scale as needed.
What did you just make me do?
This was posted on the main sites comments I found it encouraging.
I forgot to blog this on the WOD today.... I got accused of using steroids.... Wow what a cool complement.
This guy who only does the slow lifts at my globo gym (great for him, at least he is doing something productive with his time at the gym and his deadlift is probably 600+lbs) walks over to me and says "hey do you have anything for my tendinitis, I think this could do with some chemical enhancement" and he points to his quads and does the needle thing with his hand. I told him that I have a prescription for him, crossfit and the zone. He laughed and said... sure. I walked back to him and asked him bluntly if he thought I was using steroids and he said something that made my day. He said " I have been deployed for 18 months and when I left you looked like you were in shape and now you look like a Men's Health cover and you can out clean and jerk everybody in this gym. I just about did back flips when he told me that :>) yeah me!!! I then told him that honestly, it's just Crossfit and the zone, really, and then I told him to try it. We'll see. The really great part is that I accused a crossfitter of the exact same thing three years ago and he told me about crossfit and now I get to pass it on, very cool. Great for rest day stuff.
Have Fun, Train Hard,
Billy
Comment #25 - Posted by: ########### at February 19, 2009 7:41 PM
Rest Day, go and play
Frank recovering from a workout. What the floor looked like when he got up.
Frank has lost about 25 pounds since January. He has been working extremely hard and following the Zone closely with only a few cheat meals. Frank could use numerous excuses not to be strong, lean and healthy. He lives about 40 minutes away from our box, he is not a young guy any more, his wife is a great cook, he is too busy. Frank doesn't let his circumstances dictate his choices. He finds ways to make it to our box or workout when he travels. He watches what he eats and puts forth tremendous effort every workout. His success isn't a fluke. EVERYONE can achieve it, but only if they follow his example. Are YOU working hard enough?
WOD
Workout: For Time
21 - 15 - 9
DB Thrusters (50#/30#)
Row for calories
Peer pressure can be a good influence or a bad one. When you are working out, it can be very good. Just be sure to leave your ego at the door!
WOD
4 PERSON PEER PRESSURE
4 rounds, each person goes through the entire round four times. You don't rotate until the person rowing has completed 250 meters.
P1 row 250 meters
p2 Box step ups holding 2 35# kb in the rack position
p3 ball slams w/ 25# ball
p4 plank hold
The aftermath
