Saturday Special WOD ''Boston Tea Party'' (09.12.2009)

Saturday Hours will be 8:30am-9:30am

Warm-up Drills (09.12.2009)
400m Run
15-12-9 reps each of
Kettlebell Swings (24kg)
Walking Lunges, alternating legs

Saturday Special WOD ''Boston Tea Party'' (09.12.2009)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

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CrossFit Endurance WOD (09.12.2009)
''Heavy Tosh''
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.


Bert said...

Bert's Globogym Quote of the Week:

*On discussing with the manager whether or not they will acquire equipment that will be beneficial to legitimate athletic development, such as oly platforms, rings, bumpers, pullup bars, GHDs, etc.*

Manager: "Well, you see, we want to encourage and foster an environment where everyone will feel comfortable working out and becoming fit. We don't really want to encourage olympic lifts and things like that because they aren't safe and they make people feel uncomfortable."

Bert: "Well thats gay."

sdaghir@gmail.com said...

Bert, perhaps you could mention that properly instructed olympic lifts are just as safe as any other movement if executed with adherence to the principals we teach around here.
Maybe if you helps start something that involved the interest of more people than just yourself you could implement an infrequent little class on Oly/CrossFit safety points. Something like that where people need to demonstrate an ability to safely use gear wouldn't be too far out there for the manager to understand. I can only speak for myself but I'm sure Mike or Jefe wouldn't mind helping me if we came down there maybe once a semester and gave an hour class on performance points.
Don't just keep making tons of enemies, maybe by the time next semester rolls around you could have a CrossFit type of deal set-up down there which would be awesome for accomodating your daily WODs. It might just work if you went and formed an athletic club sport of CrossFit as well, defintely something to look into. Rugby is usually a club sport as well, talk to their coach and get creative.