Warm-up
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Weighted pull-ups
1-1-1-1-1-1-1
If you can't do weighted and you are doing assisted; try and do 10 chest to bar assisted pull-ups
5 rounds for time:
15 back squats ( men 95/65) ( women 45/25)
9 handstand push-ups if you can do them against the wall or 15 if you do them off the box
25 Double-unders if you do singles it will be 5 singles for every 1 double-under.JPG)
3,2,1, Go!
Week 5 of the Zone Challenge. How is everyone doing?
Zone tip of the week: 1. Always eat within one hour after waking. You must eat a minimum of 3 meals and 2 snacks every day. Afternoon and late evening snacks are critically important for staying in the Zone. A Zone meal should give you 4-5 hours in the Zone, a Zone snack 2-2.5 hours. You must eat every 4-5 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren't hungry. That means your insulin levels are stabilized.
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14 comments:
Killer... I like it!
Wade
So I was felling a little nauseous after each round right before the back squats it's been a while since I felt that. I didn't lose it though. If you have a weekness that wod will show it. Like handstand pushups for me. I had to take a couple of long breaks to finish them.
22:15
After a long weekend of 14 shifts at the hospital I finally got around to doing Fridays KB/SU wod. 35# kb, 10:26. I had to do it at home because my son is sick. :( Hope you're all having a great day. Today's wod is a great one. Train hard!
p.s....Wade, you will have to enlighten us on the Gold's gym ad. :)
It felt so good to get back into the gym today. I have to confess I didn't do so great this weekend on the zone. I haven't lost in a week and 1/2 so I have been a little discouraged. Anyhoo, I started strong on the zone again today and am determined to make it two more weeks strong. Great job morning class. Erick really helped me work on those Kippings this morning I know I will have it by the end of the month.
This was a fun WOD. My doubleunders don't seem to get consistent until my 2nd or 3rd set. I felt strong throughout this workout.
The weighted pull ups at the beginning was a fun way to start.
Dave I have the same problem with my double-unders. I just looked in the mirror and I have tiny little bruises all over my face from handstand push-ups. Real attractive.
Wow, So 5 single for every double under. Where are the depends? Doing triple for everything already sucks. ha ha ha
Been sick for a few days, my first day back, I met Pukie after 3 rounds. Yay!
On the plus side: KIPPING PULLUPS! I did 10 total, 3 in a row one time. When I started the beginning of last month, I couldn't do a single pullup.
Also, more double unders in a row than ever before: 5 before I screwed up. But most were a single double under followed by smacking my own feet.
My wife's (Bernie) second workout was today, and much to her surprise, she did 15 strict push ups. It was surprising, because she didn't know she could even do one.
Huzzah!
Great WOD, I did singles because I was pressed for time. However, having to do 125 singles per round with a 10lb weighted jump rope (the only one the gym on post had available) was not fun at all. Also, doing HSPU in a crowded gym full of meat heads makes for some interesting looks
Loved todays workout. It is my first work out I did double unders. But in doing them I have probably earned the name mooner. I did like 6 in a row and ummmm well my pants fell down. Not to the ground but half way down the butt cheaks. So these are workout pants, does that mean I am losing more weight? lol lol Sorry Erick! Any way I really loved this work out and glad I did double unders. Did 45# Back Squats and used ab mats for HSPU.
Mandy too funny! Wish I was there with my camera. hhahahaha!
James....great job for doing it on post. I'm sure you got a lot of funny looks. Good on ya!
Ben...Congrats on your kipping pull-ups! That is such a great accomplishment. Keep it up. Sounds like Bernie is going to do great too.
Dave, Cami...great job too. Cami...don't get discouraged, and don't always rely on the scale to see how your changing. Stick with it, you're doing great.
I'm so glad you are all posting because I haven't been able to get to the gym for almost a week now and it's so nice to read your comments and find out what's going on. See some of you Wednesday.
Nice workout today! Especially, after my Superbowl Sunday Festival of Fatty Foods. I came very close to reliving all my treats from yesterday during round 4. Also, my rear end was so numb I didn't notice I had slammed it in the car door until I got home. Ahhhh...the Crossfit lifestyle!
Good work everyone...
Jim
Man, I'll never take a whole week off from CF again! Today was almost brutal, but I pushed through it, 23:44 I think. Whew! I'm ready to hit it hard this week! The 5:00 class rocked! Thanks, Erick!
Thanks Erick for the tips on kipping! Had fun today, ok, I lied, it was hard but as always, it is so worth it!
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