Saturday Crush Session

07-01-09



Hey kids! Well it's Saturday but I wasn’t going to let that stop me....kinda like Tuesday and Thursday stopped me....ehh...whatever. Yeah so at the gym, Saturdays are open to the public so the turnout was great. The workout had a lot of notable elements to it that made me really get into crossfit. One was it was over and done within 17 minutes, to include 2 one minute long breaks. How bout' that! The second was the workout was totally scalable to all the different fitness levels of the different members. Lastly I liked how despite the fitness levels all the participants in today’s workout rotated stations all at the same time. Basically we were all going to this hell together. Good times! I damn near puked but I held in there!

WOD:
3 rounds, 1 min at each station, after all rounds, you take a 1 minute break
Total WOD Time: 17 minutes

1. Farmers Carry
2. Tire Flip
3. Weighted Bar Squats
4. Pushup position to a squatting position & repeat with hands on a ball
5. Hands on dumbbells/pushup/1 arm row (each arm)/squating position with DB on shoulders/jump into push press/R leg lunge/L leg lunge

(Alright I varied my weights a bit depending on what DB's were available but I started with the 45lbs. I used the 210lbs tire. As far as numbers were concerned I walked the entire 1 min during the farmers carry as fast as I could. I was in the 5-8 tire flip range. 45lbs bar on my back during the squats for approx 15-17 reps per round. Push-up/squat on a ball I was did approx 11 per round and the last round which I believe they called man makers, I was lucky to get 3 full reps before the minute was up)