On the schedule for today was a fun, technical trail run. But, given the crazy weather we've been having here in Burlingame, and the workout I wrote up for the classes, man, I decided to give the workout a go! This seemed like an all-out effort of a cool collection of movements and I got excited to see how it would feel.
Similar to the Filthy Fifty, the movements were put together in such a way that would make the next one coming up that much harder. And, given what we all had done in the days before, it would add that much more toughness to it.
For Time Do:
10 ball throws 20#
30 toes to wall
20 pull ups
10 under-overs
2 suicides
10 under-overs
20 pull ups
30 push press 42#/25#
10 ball throws
This basically was throwing a dynamax ball as far as you could, running after it, and throwing it back. Toes to wall are where you lie down with you head about a foot from the wall, then perform a dynamic le g raise where you reach your feet up to a point about 4 feet up on the wall. Under-overs are laterally stepping/jumping over a bar about waist height, then returning underneath that bar. Suicides (if you don't know this, you missed out on child-hood sports!) are performed on a basketball court; you run from baseline to the foul line and back, then to half court and back, then to the far foul line and back, and finally to the far baseline and back. Good times. I was able to get through the end at 8:14 and was pleasantly spent! It was filled with enough awkward movements to keep the mind firing, but yeah, it was an all-out sprint to complete all the moves, really liked this one.
In other news, I was able to get my Pull Ups Rig almost completely built up today! At this point it's totally functional, but I need to get a few more pieces on there to make sure the shaking is completely minimized. I can't wait to have this thing at 100%. I'll be posting up a fully detailed write-up on how I put it together, so if any of you all want something similar, you'll have the means to do so.
Official announcement of the 2011 CrossFit Community Month is coming tomorrow!
Never Stop, GET FIT.
Josh Courage
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