As CrossFitters, we all have different goals: losing weight, building muscle, increasing cardio capacity, etc. Whatever your goal may be, you're taking the right steps to achieve them by doing CrossFit. Goals take time so don't be so hard on yourself if you don't see improvement overnight. Setting goals in terms of weeks or months is more realistic. Think about what your goals are and post them to the comments section. This way, in a matter of weeks or months, you can come back and scratch off which goals you have met.
Today's WOD:
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Today's WOD looks quite ridiculous. What are Greg and Lauren smokin'?! Haha! I guess it's not that bad but I'm sure late in round 2 I'll be wishing it were over.
Sub for rope climbs: 15 towel pull ups for a 15' rope. It's alternating the pull from right to left on the towel over the bar-- to simulate pulling on the rope.
Posted by: sakura | Sunday, November 23, 2008 at 07:53 AM
I don't know about the towel pull-ups I'm going to give them a try but jeez really 45? Here goes nothing!
Posted by: DJ | Sunday, November 23, 2008 at 08:36 AM
My hands are shredded from pull-ups! Rather then the towel sub or the 40 pull-ups (DJ and Josh did this), I decided 21 was a good # to stick with. 38:08
Posted by: Lo | Sunday, November 23, 2008 at 10:30 AM
Goals (2 months, end of Jan--I hope)
15 legit kips in a row (3 PR)
110 clean (90# PR)
125 jerk (105# PR)
1:15 400m (1:44 PR)
5 deep, consecutive ring dips (1 PR)
Fran RX'd (need pull ups#
150 squats unbroken #115 PR)
Wish me luck!
Posted by: sakura | Sunday, November 23, 2008 at 10:35 AM
Lo's Crossfit goals: To be as nutritiously fit as Nicole Carol, to squat like Jolie Gentry, to be as strong as Annie and TOO LOOK GOOD NAKED (DJs eyes only)! I would also like to perfect my kip, and increase my total!- always get a new PR.
Posted by: Lo | Sunday, November 23, 2008 at 10:39 AM
Sakura where is your goal for 500m split on the erg? Don't leave that out. Lo I'm blushing but that goal is already achieved! Geez your mom could read this site!
Posted by: DJ | Sunday, November 23, 2008 at 09:26 PM
It's 'cause I don't even know what that split is!! DUUUDE. Hm...can we say warm up? Haha!
Dude. Even MY mom reads this site and she's all the way in Arizona. Geez, Lo! Haha!
Posted by: sakura | Monday, November 24, 2008 at 07:28 AM