Coach instilled in me and the other athletes under his guidance a concept known as “virtuosity.” According to Coach’s definition, this meant “doing the common uncommonly well.” Movements I once considered as simple as a squat or push-up suddenly came alive with nuances and beauty. Coach believed there was magic in movements he described as “functional.” He taught his athletes these movements had the potential to create human power output that could not be matched by traditional bodybuilding isolation exercises.
Gym-Nasty
Ring Push-ups
5 x Max reps
Tabata Double-unders
1 minute rest
Tabata Sit-ups
1 minute rest
Tabata Squats
Hell’s Bells
Ring Push-ups
5 x Max reps
Tabata Double-unders
1 minute rest
Tabata Sit-ups
1 minute rest
Tabata Squats
Heavy Metal
Bench Press
5, 5, 5, 5, 5
Tabata Double-unders
1 minute rest
Tabata Sit-ups
1 minute rest
Tabata Squats
For each Tabata exercise perform 8 rounds of 20 seconds of work and 10 seconds of rest. Record the lowest number of repetitions for each exercise done in any of the 8 rounds. For example, your lowest set of Double-unders might be 24 and your lowest amount of Sit-ups might be 11 and your lowest number of Squats might be 17 and your total score would be 24+11+17=52.
today i return to the city. will be in today or wednesday.
I like it when its the same wod, all day.
We missed you, Luke!
lunch wod!
Weighted ring pushups
#45
10, 10, 13, 10, 7
Wod
Du: 37, 21, 22, 21, 17, 18, 18, 17
Sit: 13, 14, 13, 12 12, 11, 12, 12
Squat: 16, 17, 18, 18, 17, 17, 17, 17
Tabata Madness: 42
Double-Unders: 26, 26, 26, 26, 24, 14, 14, 14 (damn!)
Sit-Ups: 17, 16, 15, 14, 14, 14, 13, 13
Squats: 16, 16, 16, 16, 16, 15, 15, 15 (fell over in set 6!)
Obviously could have paced this better. Definitely should NOT have tried to outdo Erica on double-unders
tabata: 44
then ran tonight:
6 hill repeats on cat hill
averaged between 7.24 – 7.32 / mile over the .25 mile distance
tabata: 44
How not to deadlift!
http://www.youtube.com/watch?v=Vx-rFxANTcU
How do you do weighted ring push-ups? Wear a weight as a “backpack”?
Exactly Anne.
It’s sort of a two person operation. You set up for your pushup and someone gently places a large 45lb plate on your back and hopefully makes sure it doesn’t slip off while you’re doing your pushups.
You could also wear a vest or an actual backpack filled with weight.
check out the pic of weighted pushups.
http://www.flickr.com/photos/crossfitvirtuosity/4270684890/
Ahhh very cool!!
Like those needed to be any harder.