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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-21-2005, 01:54 PM   #1
Jeff Kolehmainen
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For something a little different, a bunch of us in Minnesota came up with this and mixed it into the schedule. We have a 9 "hole" frisbee golf course by the school I work at that we use as the course.

Workout as follows:
Run the course & after each made hole you do the following exercises...
Hole 1- 20 Pushups, Hole 2- 30 situps, Hole 3- 20 supermans, Hole 4- 20 squats, Hole 5- run STEEP hill x3, Hole 6- 12 tree pullups, Hole 7- 20 Burpees, Hole 8- 20 jumps, Hole 9- Walking lunge to basket. Repeat again for 18 holes. We thought it would be easy, and we all nearly met Pukie.

Any ideas on other exercises we could mix in without equipment?
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Old 09-21-2005, 06:46 PM   #2
James Falkner
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Use a 13" Aerobie - you could get some holes in one!

Seriously, back in college a friend of mine and I would go out to the nearest large field, and try and throw the giant aerobee about 50 yards or so right/left and above the other person, sending them sprinting across the field, sometimes into parking lots or over bushes and stuff. Once retrieved, they would then throw it for the other guy. Made for some brainless fun. I'm sure there are some mods you could make to that to make it even more CF-like but the aerobie kicks butt in terms of distance, ease of throwing, wind resistance, etc.
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Old 09-25-2005, 11:05 AM   #3
Jason Erickson
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In college I played Ultimate Frisbee for a while. Thought I was in decent shape until I played a game. Lots of short, fast sprints split up by jogging or brief stops. A game is basically two 30-minute Tabata drills where the intervals vary and you also have to randomly make precision throws with either hand as people are trying to block you. Blocking is accomplished by jumping or rapid side-to-side movement, so no rest there either.

Can be played on a football field (though regulation fields are smaller), preferably with 5 or more people per side. Bring your water, a towel, and probably a bucket.

Some links on Ultimate Frisbee:
http://www.ultimatehandbook.com/uh/home.html
http://www.whatisultimate.com/
http://dolezalek.com/chris/ultimate/

Have fun!
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