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Old 11-23-2010, 06:22 PM   #47
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

I don't think this workout has a name but it should be called hell. I'm still in a haze as I write this.

Warm-up:
400 m run
Elbow to instep with rotation across the floor

10x2 of the following
band walk (sideways stepping with band around both ankles)
goblet squat
back extensions
band dislocates

WOD:
3 rounds of hell

500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

23:50 7th of 9 in the class.

Totally gassed by the row each round, squats set my legs on fire, couldn't catch my breath during the sit-ups, push-ups weren't bad until the later rounds but the pull-ups were rough because after all that my coordination was crap and my grip was still feeling helen yesterday. All in all it was a pretty good day!

Buying into the 100 burpee challenge today; did 33 this morning before breakfast and still have to do 22 more before bed.

Edit: Taking tomorrow off so I can have some "fresh" legs for the Troy Turkey Trot 10k on Thanksgiving.
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