Thursday I did "2 minute defense" It was a tough one and maid your legs feel really heavy. I was doing alright but had a couple of drops that cost me about 30 seconds.
2 Minute Defense
5 rounds of:
1 power clean
3 hanging squat cleans
2 jerks
Sprint 200m
135#s
After the fifth round rest exactly 2 minutes then repeat (5 more rounds)
Pat: 11:31
Friday at my gym is WOD of your choice. The crossfit community recently lost a member of its family in San Diego; Miguel Flores and to honor him some friends came up with a WOD that they felt represented him. It was a ball buster and 185# cleans were a killer. I have not done many cleans but 185# is a lot. I was pretty banged up from this one.
"Miguel CFSD, A.K.A. McFlurry"
400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run
Pat: 44:00
Saturday was a different type of animal.
It was a team WOD. We were grouped off in to two teams. The team I was on took the big backhoe tire (about 400#s) and had to carry it 800m without setting it down. The punishment for dropping the tire: Fran. We were not dropping the tire. It was a challenge but we made it. My shoulders are bruised from the weight and my arms are covered in red marks and bruises. We then had to do team 500 push-ups with feet on the tire and 500 box jumps on the tire. I think the walk took us about 30 minutes. After the Saturday WOD I stayed for the Olympic lifting class. We did some snatch progressions followed by 5 sets of 3 front squat and 5 sets of 3 push jerks. Not sure what the weight was but nothing to heavy.
1 comment:
Good to see you back in action. You and Jon seem to take turns on the disabled list. I know he's been sick for a while. It was good to workout with him on friday.
Dude, that douche manager at the Spectrum 24 wouldn't let us bring a barbell in the aerobics room. He said that weights would damage the hardwook floor. We had to wait until he left to take a barbell back in so I could do "Nasty Girls." I pr'd at 12:46.
The irony in the situation is that they have barbells and weights already in that room. Utter rubbish.
That's the third time a 24 fitness manager has cockblocked us from doing a crossfit wod.
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