Our first official Cowbell WOD will be this Friday (due to the underwhelming support from Homer, Naylor, etc).
First order of business: Everyone send in your most recent CrossFit Total score...with individual scores for each activity as well. I'll keep track of things/progress of the Total and the Bruce Lee week results in a handy dandy spreadsheet if that's OK with everyone.
Second order of business:
Friday WOD: suggestions? I was thinking this:
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Wednesday, May 28, 2008
Test Run - Friday 05/30/2008
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9 comments:
i'm in. it should take a while. even i think the weighted pullups look daunting. but i'm in.
75 inverted pushups
50 of 95lb sumo deadlift high pulls
50 ring dips
30 of 40 lb weighted pullups
15 of 95lb military press
finished in 25:50, i had to change the handstand pushups because i have no place to do them.
You have already finished? I am doing mine tonight- wish me luck- I have tajen this recovery time way too seriously- must have gained 5 lbs. Good job Jake.
Just an FYI- the Sumo deadlift high pull w/ 45 lbs is a good substitute for the rowing machine if you do not have one - according to our friend dr. naylor. If the rx'd row calls for 1000m you to 1/10 of it (or 10% in tithing terms) by doing 100 High pulls...
Tom- I wish I knew my total scores- But I am not that good at keeping record- you will have to record the first numbers as I do them. Also some questions..are we following the Crossfit endurance site? Also are we doing our own wod or are we doing crossfit wod? I am still unclear on that. Are we also going to keep it to the simple girls wods? Or are we making up our own stuff? PLease clear these things up. I do suggest we keep it to the girls, makes it easier for me getting back into it. Later...
Jake - did they build your houses w/o walls? HS Push-ups only require 1 wall and a willing dummy.
Homer - We're taking turns prescribing the WODs.
Week 1 (BL week): me
Week 2: Jake
Week 3: Homer
Week 4: Berb
Week 5: BL week revisited
Week 6: Naylor
I think the idea (at least in my own tiny brain) is to have everyone put together a week of thoughtful WODs. I think most of them are going to end up being the girl WODs, but a few others will be mixed in as well. If it's your week, just try and plan a variety of workouts (be it from the main crossfit site, crossfit endurance, a girl WOD or something else of your choosing) and I'm sure we'll all be happy.
It'll be fun to see everyone's personal spin on things and personal WODs. If you create your own WOD, then name it the Homer.
Does this help?
yes- much more clear. thanks
Modified...did the same as jake except I did 30 of a measly 10lb weighted pullup. I need to find something to strap around my waste that doesn't dig into me (i used a bungee cord).
Time: 25:17
I did a modified jake as well. Did it in 30:55. I did 50 jumping ring dips, and 40 jumping pull ups. My whole upper chest is still sore. Those ring dips were fun.
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