FR080208
OK kids, this is the workout that started it all!! Way back in September when I first asked Steve Berlin (berlinsd from BT) "what is this CrossFit thing you're doing?", this is the workout he told me to watch the video for and I wrote it down while thinking "holy crap I HAVE to try that!!". I did the workout that day and the rest, as they say, is HISTORY!! This is the post-certification Chipper workout. It's AWESOME!! Enjoy it!
I want so badly to do this today, but I'll do it Monday on the rest day. I'm just doing 20 pushups and 30 crunches per hour today. My taper is almost done!!
Big Dawgs:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Pack:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
1 Rope climb ascents
Puppies:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu's and Jumping pu's)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
If you can't do double unders, do regular jump ropes. Not many places have ropes to climb, so sub 5 pullups for every rope climb.
5 comments:
Holy crap! That doesn't sound much better than the Filthy Fifty :)
CrossFit Warmup 8'55
WOD 23'17" As RX'd. Ouch that one hurt...I really need to work on my cardio; my strength is there, but I get so winded during these MetCon sessions that it seriously impacts my times; plus towel pullups hurt like crazy, so I subbed with normal pullups!
24:47 not quite as prescribed but really close.
25 Walking Lunges
20 Pull ups
50 Box Jumps @ 19-20 inches high
20 Double Unders
75 Dips
20 Knee to Elbows
30 Kettleball swings 35#'s
30 sit-ups
20 Hang Squat Cleans w/ 35# D-bells
25 Back Extensions
30 Wall Ball 10-ft. throws with 10# ball
15 Towel pull-ups
Couple of notes that I didn't put in my blog. The Kettleball swings weren't too bad. The middle 10 Hang Squat Cleans were pretty good form. The first and last 5 were terrible. Couldn't do 2 Double Unders in a row. Spent 2 to 3 minutes walking from exercise to exercise, need to be more efficient.
The gym only had medicine balls up to 10#'s with nothing heavier. Should I make my own?
I REALLY enjoy these types of crossfit workouts :)
Puppies:
For time:
15 Walking lunge steps
12 Assisted pullups
25 Box jumps, 6 risers
12 Double-unders (single, single, double all the way)
15 Bar dips (assisted)
20 Situps
15 Dumbbell Swings (22.5 lbs)
30 Sit-ups
12 Hang squat cleans, 15 lbs
12 Back extensions
15 Wall ball shots, 10 pound ball
10 Pullups (assisted)
19'14"
I think I could have done the higher level and next time I will :)
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