WOD 11/19

Oops, almost forgot to post the WOD from my very first crossfit class!

Warm-up:

650m Run (around the block)

Progression of Double-unders and knees-to-elbows: 10 9 8 7 6 5 4 3 2 1

3x Squats (face the wall and hold for 20 seconds, 7 seconds rest)

5x3 Weighted push-ups (70#)

15 minutes of Thrusters (20#) vs. 500m row

At the very end, my calves were cramping up. This is the first workout that ever got my legs to cramp up during the workout!

Workout of the Day, 11/17/2009

650m run

21 reps: 175# bench, pull-ups (4:27)

15 reps: 160# bench, pull-ups (3:43)

9 reps: 145# bench, pull-ups (2:02)

3 sets of 7 burpees

100 crunches

(had to lighten the bench press weight since I couldn't get the bar moving at all)

Workout of the Day

Seeing as I just joined Crossfit, I'll definitely need to post my WOD!

This workout is my modification of the base workout, since there are no good places to do pull-ups along the Embarcadero.

Run 650m (Red's Java House -> "dog park" at South Beach)

40 lunges

30 push-ups

20 sit-ups

10 burpees