4 Rounds
400m run
25 Burpees
Cody doing muscle-ups during "Nate."
"Our workouts are short, but tough. But you'll want more. After a month, you'll find yourself checking our website on a daily basis, and joke about 'drinking the Kool-Aid.' After three months, you'll start breaking your own personal bests and bringing your friends. We've grown because CrossFit is amazing, not because we have a special limited-time offer on our membership."......We love this article and feel the same way about us here at Viking Crossfit. Read more here in "Is CrossFit Hardcore?" from Crossfit Catalyst (Canada).
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14 comments:
Ooooh it's only a mile run and 100 burpee's. No problem. Happy Monday!
Obiviously Natatlie doesn't know what the 9:00am groups did on Saturday. This is going to be a piece of cake... that is if I can get my body to do a burpee.
Wade
I worked Saturday at the hospital so I didn't get to do the wod. Too bad. So Sad. I'm Glad.
Don't feel bad Wade. I look like an old man today trying to get in and out of the engine.
When all is said, running and burpees are huge weakness for me so I need to learn to embrace them. Bring it on!
Wade
This is gonna hurt soooo bad since these are what caused the muscle aches. Will be using the same muscles. eeeeeek, oh well bring it on. Does anyone elses butt cheaks hurt? ha ha ha
oh my butt cheeks!!!
I'm still waiting for someone to post what Saturday's wod was.
Hey Natalie,
The 9:00am group did:
50-40-30-20-10
Thrusters #45
Burpees
and 20 lunges and a 400 meter run between each round.
Yea burpees!!!
Wade
Quite correct. I saw that the Sat WOD was posted and wanted to embrace the pain.
I was pleasantly surprised that I did it as fast as I did. This was a great Monday WOD.
Will. . . .Oh Will. Cream Puff will forever live in infamy for me. This is the exact same as a friend of mine who we called tiny. He's 6'10" and about 450 lbs. The Willanator will be haunting me for the rest of the day.
We had some really great classes today. Great job everyone. Everyone did the WOD RX. I even count those that rowed RX. It is cool to see everyone work so hard for 20 minutes. This was a little longer WOD so tomorrow will be a lot shorter. So bring the intensity tomorrow.
Today was a great day to be outside for a run. It sure is hard to run up and down those stairs though. Anyway I hope to see some good groups this afternoon.
One more hint on this WOD. Try not to take any breaks. Don't walk. No matter what keep moving. The breaks will kill your time. Same for walking. Whatever you do keep moving even if is slow.
Hey Kids,
Because of wrist and knee issues (fun stuff) I revamped a different wod based on todays exercises. I know they're a few of you having wrist challenges like me. Burpees pose a particular problem because you "throw yourself" onto the floor. That puts a lot of stress on my wrist. I have found a great alternative to get that "burpee" type workout without that issue. Today, for example, I replaced the 25 burpees in the rounds with 25 strict push ups AND 25 jumping squats. The body parts hit are the same as a burpee, though admittedly, I think 25 burpees are the harder of the two alternatives. But it really worked out well and my time (14:22) was similar to those doing the burpees. Anyway, just thought those of you suffering like me with a bad wrist could consider this option. By the way, I agree with Jason- rowing was just as tough, I think. I almost revisited breakfast on the last round during the row. It's nice to know you can "scale" or change out certain things and still get your butt kicked at Crossfit.
Thanks Natalie for the help today.
Jim
Good job all of you who have done the wod so far. I know a lot of you were nervous about the run but you did great!!! This was a good Monday wod. It felt so good to run in sun...woo hoo! Jim, I agree, your wod was just as hard and a great way to change it up with a bad wrist. Great job.
Welcome Alexis H! You did great for your first day. I promise, it gets better each time you come. :) We are happy to have you here with us.
I loved the wod but ugh...not in the sun at 4 pm, I nearly passed out when I was done. Thanks for the tips on the burpees Jim. I had to modify the burpess for some muscle issues as well. I got under 15 minutes which was my goal. Thanks VCF, you are awesome!
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