Quote of the Day:
WOD for 3/28/2007
3 Rounds of
10 x Kettlebell Swings (1pood)
10 x One-Arm Kettlebell Cleans (5 each side) (1pood)
10 x Front Squats (2pood)
Very powerful workout–Quick transition.. love the kettlebells
time: 10min 58sec
15 x Samson Stretch
15 x Overhead Squats
20 x Situps
10 x Superman
10 x Dips
10 x Pullups
10x100m Row (Sub :20s)
I felt absolutely rotten all day, fatigued, slow and surprisingly sore. My hopes were that this workout would change my dismal condition… Today’s WOD corresponds with the WOD on Crossfit.com for March 25 2007. The obvious difference being that I don’t own a 20lb ball, nor do I have a 10 foot target; hence the reason why that exercise was removed.
8 x Sumo deadlift high-pull 75 pounds (Reps)
8 x Box Jump 20″ box (Reps)
8 x Push-press 75 pounds (Reps)
8 x Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The final score is the total of the scores from the four stations.
Sumo Deadlift Highpull – 10
20″ Box Jumps – 11
Push Press – 10
Row – 6
Cross-fit warm-up combined with moderate intensity rowing followed by a long stretch.
My consensus is that my Cross-Fit training has improved my rugby conditioning, but my program needs some work. Increase intensity, and a greater focus on anaerobic conditioning should bring me closer to my fitness goals.
1-1-1 in round robin, but we won when it counted. Extremely pleased with the number of ICRC players that attended the tourney, and to all supporters field side.