Runs are subject to not be exact distance, and may include obstacles.
Team – 800/800 run-1000/1000 row-800/800 run
WOD 2 “Thrust or Bust”
21-15-9 Thruster Burpee Box Jump Over
RX 75/53 Barbell, 24/20″ Scaled/Masters 45/33, 24/20″ S
Full extension is not required on box jumps. Both feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.
Team – Partner A completes the full workout, then Partner B completes the full workout.
WOD 2.5 RX Only! “Jump for Your Right to Lift”
Individual In 5 minutes, perform: 100 Double Unders Max Reps Ground to Overhead 135/83
Team In 7 minutes, perform: 200 Double Unders Max Reps Ground to Overhead 135/83
WOD 3 “The Twenty Ones”
21 toes to bar 21 wall balls 21 pull ups 21 lunge steps, in place 21 single arm hang power snatches 21 single arm push press/jerks 21 squats 21 burpee pull ups
“The 42’s”
With a team mate, breaking reps in anyway you desire: “The Twenty Ones” 42 toes to bar 42 wall balls 42 pull ups 42 lunge steps, in place 42 single arm hang power snatches 42 single arm push press/jerks 42 squats 42 burpee pull ups
RX 20/14# ball, 11/10′ target Chest to bar 40/25 DB goblet lunge goblet squats 8/7′ chin over bar burpee pull ups
Scaled & Masters Hanging Knee Raises (Style points for toes to bar) 14/10# ball, 10/9′ target Jumping Pull ups (style points for legit pull ups) 25/15 DB goblet lunge goblet squats 8/7′ bar touch burpees, no pull ups
10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.
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To do any athletic endeavor you need core strength, both front and back. This routine focuses on abs, hips and lower back strength. Choose an option that fits your level. Rest as little as possible to get the work done.
Every body wants abs, but don’t nobody wanna get on the floor.
You’re not one of those people.
YOU get on the floor.
YOU get abs.
Do 3-5 Rounds of this. It’s good for you, we promise.
What were your goals when you came into CrossFit A1A?
My main goal was to make exercising a part of my daily routine. In addition, I wanted to learn how to workout. In the past I made a lot of excuses (no gym nearby, I need a training program, etc…) to avoid exercising, but now I feel like I have the confidence and the skills to make the most out of my workout anywhere. I wanted to Build strength and agility with an emphasis on injury prevention.
What are you going to accomplish next?
Maintaining the good foundation that I have built regardless of day to day challenges I.e. work, travel, family, holidays etc..
How many times a week do you work out, and what does that do for your day?
I work out 5 times a week, 2-3 times with Chad and the rest is cardio on the beach or a swim. Working out early in the am helps me set the day right and I become more productive.
If you had to give someone who hasn’t done their first CrossFit work out yet, what would it be?
It’s not as intimidating as you might think. It’s really about getting a great workout and pushing yourself in a supportive environment!
I’m 43. The realization that these physical gifts I’m allowed won’t last forever is starting to set in.
I no longer feel the need to get into weightlifting wars with kids 15 years my junior, but I’ll still push to beat ’em in a good conditioning test.
My day to day training, loading & intensity has gotten smarter, I’m not laying on my back at the end of every workout, frothing at the mouth; and I feel better for it.
A typical week will look something like: Monday – Max effort Tuesday – 75-80% Wednesday 60% Thursday – Recovery pace or rest Friday – Hard effort Saturday – Play with kids and maybe run Sunday – Rest and relax
Previously, those would have all said Max effort.
The idea is this: exercise enough to feel good all of the time. If you’re constantly sore and beat up, ask yourself why. Why do you need to push to the point of failure – always. Is it a psychological need? If so, maybe there’s a way to meet that need at a lower intensity.
Instead of focusing on failure and falling on the floor, focus on breathing & technique. Take yourself to that same spot, but use a different skill set to get there. Use certain workouts as an opportunity to refine movements, to understand pace.Just breathe and get your heart rate up, get a little synovial fluid running through the old knees and elbows.
At the end of the day, my biggest concern for my gym members and myself is being able to move well for the long haul. I look at a few 70-80 year olds I know as examples. They eat well, they exercise regularly and they seem to enjoy life because of it.
It seems to me that the next 40-50 years will be all about the decisions I make now, and the consistency with which I implement them.
You may enjoy smashing yourself into the ground every day, and that’s ok for you…if that’s ok for you.
I have found better overall performance (MetCons, 5k’s, running with kids, playing tag and sports, etc.) from a little less volume, picking my battles and listening to my body.
I have also found better balance and a more fulfilling training week without having to compete every day.
I certainly still pick my spots, and likely always will…I just don’t try to over-pick or over-expect or over-exert.
