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WOD 12-22-05

Thursday, 22 December 2005

Multi-planar movement, power and agility training...

Warmup

Workout:

4 rounds- Rather than being performed for time, the overall quality of movement is paramount.

15 Lunge + twist

15 Dive-Bombers

15 Lateral Bounds

...after finishing 4 rounds, perform the following agility drill:

Mark a 15m course. Perform a shuttle run, from one end to the other and back again is one rep. Perform 10 reps, alternating each rep with running and QM

...finish the workout with:

1:00 front Plank

1:00 Side Plank , each side.

Post results and/or questions to comments.

Users' Comments

Display 10 of 10 comments

1. 12-22-2005 09:45

still recovering from the heel injury i got at the gym. the shuttle runs were a bit rough on it, but not when i did QM. everything else wasnt terrible... bruises on your heel are sucky

skipper

2. 12-22-2005 10:47

My 3rd wod! Cool, but I only managed 10 (slow) Dive-Bombers per round

.
The QM's very also tired me out!
btw, any other 15 year olds doing the WOD?

Bubblemaker

3. 12-22-2005 16:21

Ima try the twists and see how much pressure I can put on my ankle. I'll probably put in some pushups.

cake

4. 12-22-2005 17:03

10 per round is still great bubblemaker!

I did the crossfit WOD earlier, set an almost 2:00 PR with 4:38. Then I came home and my new rings were here:

http://ringtraining.com/ shopsite_sc/store/html/ rings.html

So I played with them all night, muscle-ups, assisted iron crosses, L-sits and then this 100 push-up workout:

http:// www.powerathletesmag.com/ index.php/weblog/Article/ 100_pushups_workout/

By that point, I realized I wasn't going to do this workout too...doh!

gearsighted

5. 12-22-2005 18:14

i'll do the side plank tomorrow...heh im sore...
but yeah, there was an article in the NY Times about Crossfit, it sort of made them seem like very harsh people...which they sort of are haha

silentrushman1357

6. 12-22-2005 18:48

Sorry went snowboarding for hte first time today, and let's jsut say i'm feeling like i paid king kong to spend a few hours using me a rag doll. I think i finally got it at the end, although my body would beg to differ. I'll workout tomorrow.

Frosti

7. 12-22-2005 19:12

Took this one lightly tonight. Lunge-twists felt good on the back, where I have a pain. And I was stronger on the front plank than the sides, which is unusual for me.

SkyNative

8. 12-22-2005 23:19

After seeing kong today and playing around with my dog, I think I got a pretty good gorilla style QM down =D And a riled up dog!

akh

9. 12-23-2005 03:18

Yeah, the NYT article was a good piece of knee-jerk, sensationalist journalism. I guess telling the crazier half the story is the best way to sell more papers...

gearsighted

10. 12-23-2005 04:29

Did this at 12:45, 30 degress in Rhode Island after a 3 hour drive.

Only did 3 /5 rounds as QM, ran the rest, ground was too damn cold!!

Completed in about 4 minutes.

And did Crossfit today 7:25 with 20LB dumbells

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