After the “Friday Night Sexy” workout we are going to give you some running and core work to help recover. I hope everyones experience with the tires and sledge hammer was fun! I loved it!
skill: pistols (3×5) and 2 minutes of Lsits (do 1 minute then rest and then do the 2nd minute)
wod 1: 2 rounds of 800m runs
run 800m
rest 2 minutes
run 800m
Only total run time is counted. Every 5 seconds under 10 minutes total is 2 points. So a 8:30 total run time will net you 36 points.
wod 2: max effort sit-ups and pull-ups
max pull-ups in 2 minutes (each rep is 2 points)
rest 1 minute
max sit-ups in 2 minutes (each rep is 1 point)
My hamstrings/glutes (legs/butt) were burning so much it was easier to stand up than lay down…thanks Billy….
“Fun Time With Billy” bonus workouts are scary.
According to Nick Horton: “Crossfit is like hunting dinosaurs with a canon.” Despite the questionable analogy, this is an interesting article about how to improve your O-lifts while doing Crossfit.
http://www.theironsamurai.com/2011/05/03/the-odd-couple-how-to-combine-crossfit-and-olympic-weightlifting/
For a while I lost that funny feeling in my stomach when it came to doing wods. Well it is back…
I read this the other day. He does have some good insight.
Balancing cardio with strength is always difficult with programing because even the coaches who write the wods lean one way or the other.