WOD 8-17-09: DESTROY THE MACHINES

PLANNED: 1 hr. VES + 10-1 BW push-up/pull-up

 

EXECUTED:

20 min. VES

 

This WOD called on account of excessive muscular soreness. Interestingly, after very little bike time and lots of bike-specific FST last week, the pedal stroke was phenomenally smooth. All of the clean/jerks and SL deadlifts seem to have improved hip flexibility quite a bit.

 

Set out for an hour very easy spin. Definitely could have pushed it and done the full hour, probably could have even gotten in an intervals session at a very high intensity, but the soreness coupled with my general body feeling called for just a bit of movement to clear out the pipes. Flushed the legs, saving the heat for tomorrow when I plan to throw the medicine ball with such ferocity that it will have enough force to snap a steel girder in two.

 

Drill it. Except when you don’t. Then, take it really easy because you’ll be able to destroy the machines that much harder when you know you’re ready for it.

 

 

 

Berkeley WOD- 8-16-09

900 am run- 5+ miles, mostly flats with a few bumps. 

400 pm ride- 

4x2.5 min. intervals, continuously climbing during 1.5 min. recovery. 

1x 6 min. flat interval 

then descend 

4x2.5 min. intervals, continuously climbing during 1.5 min. recovery.

700 pm- HQ FST- 

5 rds for time of 

21x burpee 

21x pull up 

21x dip 

22:17 (crossfit main site WOD)

then 

3 rds (each side)

without setting the db down 

6x single leg rdl

6x clean 

6x push jerk. 

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WOD SU 8-16-09: FOR THE KINGDOM THE POWER AND THE GLORY

1 hr 14 min.

Rode 8 min. Very ez to park carrying 25 lb. Med ball, TRX, length of rope, 5-Fingers

Strung line at hip height, 10 over 10 lateral squats ubder each direction increasing tempo and force towards end of each set, dorsiflexing and kicking as high as possible while keeping leg straight.

15 reps:
TRX post squat
TRX low back

10 pull-ups
10 25 lb med ball cleans
10 SL deb deadlifts, per side

10 pull-ups w/pack w/25 lb med ball
10 push-ups w/pack w/25 lb med ball

TRX, in sequence 15 reps per ex/side, +5 extra reps on rotational torso/core ex. On weak side (L side):
TRX pike
TRX rotating oblique plank
TRX windshield wiper
TRX standing high rotation
TRX leg raise
TRX susp pendulum
TRX situp
TRX reaching V-sit
TRX susp oblique crunch
TRX kneeling rollout

3 rounds of:
10 pull-ups w/pack/25 lb med ball
10 push-ups w/pack/25 lb med ball
10 25 lb med ball cleans
10 SL deadlift w/25 lb med ball (per side)
5 reps per side TRX SA chest press
5 reps per side TRX SA row
10 reps high hurdle kicks over rope per side
10 reps lat sumo squat under rope/side

For the Kingdom, The Power
And the Glory

Drill it.