Mondays are hard. But we’ll survive. We had a good weekend – a break from soccer madness. It meant we could go as a family (*gasp*) to the team workout for CrossFit Continuum on Saturday and go do some fun things afterwards. That was kind of nice for a change. 🙂
Saturday Team WOD – OUTSIDE!
Saturday we all piled into the car with our Weimaraner pup Storm. She’s nearly 11 and still behaves like a puppy, so she’ll always be the “puppy” to me. It was an outdoor workout at a local park. There were maybe 12-15 of us out there having fun in the grass.
Of course we couldn’t just get together without having a WOD! We divided into two teams that worked simultaneously on two tracks…
- Team A: Complete as many reps as possible in 12 minutes of:
- wallball bear crawl 20 lb (must have 3 points of contact)-cone to cone=1 rep
- 6 sit-ups (at each cone)
- 6 push-ups (at each cone)
**At the same time**
- Team B: Move as much weight as possible in 12 minutes of:
- Yoke carry (all members of the team must move the yoke at least 1 time from cone to cone)
- team members can add and remove weight as needed
- To earn 1 yoke carry team members must complete
- 1 farmer carry (KBs) or 1 team member carry (cone to cone)
**At the end of 12 minutes there will be a 3 minute rest and each team will switch to the other set of movements.
I’ve never played with the yoke before, so that was interesting. Shaun & I moved it with 300+ pounds on it and it wasn’t bad. I tried with all the weights on it and couldn’t get it to move comfortably, but it was fun. And I carried AJ back and forth a couple of times in addition to some farmer carries with the kettle bells.
And the “bear crawl” was more of just a “crawl” – but that was fun too.
I think everybody had fun. And Storm had a good time too, chasing squirrels and trying to keep up with everybody. She was exhausted when we got home. 🙂
So today… not so fun, but definitely a good workout.
I arrived with Ev, Sarah, and Anne – and Coach Drea had us under her wing. We started with some stretching. Couch stretch and then a 2 minute squat hold. That squat hold was awful.
Once that was done, she had more in store for us. A warm-up that was three rounds of:
- 100m run
- 6 roll-to-candlesticks
- 8 burpees
- 10 air squats
It was kind of amusing because that 2 minute squat hold fried my quads pretty quickly. Walking and squatting was a challenge, let alone running. 🙂
And then we talked about scaling options for the workout…
- 5 rounds for time of:
- 15 chest-to-bar pull-ups
- 30 one-legged squats, alternating
None of us did that version. We all did some variation of:
- 5 rounds for time of:
- 8 jumping chest-to-bar pull-ups
- 10 one-legged squats, left side to a med ball, stack of plates, or weight bench
- 10 one-legged squats, right side to a med ball, stack of plates, or weight bench
Scaling is the only way this works. 🙂
The fun part was doing this neat little move where Drea had me try and add some kipping motion to my jumping C2B. By pivoting around like that I was able to get over the bar, not just under it – it was entertaining.
But it was the pistols that really fried me. I was sweating like a beast. Something about putting all my weight on one leg or the other plays havoc with my systems. A lot of it is flexibility and range of motion. I simply don’t have much of either. More than I did when I started 3 years ago – but still not where I should be.
Definitely a challenge – which is a good thing. 🙂
And it’s definitely a Monday. Good luck folks! Have a great day!