CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets, 10 reps of:
push-ups
jumping pull-ups
sit-ups
back extensions
dips

WOD
Five rounds for time:
20 box jumps 12"
15 wall balls
10 burpees

Joanne's final time - 21:26

OWMA Quotable Quote
"Damn! Burpees? Why burpees?!"
- Joanne

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Wooden dowels, THREE sets of 10 reps:
Deadlifts
Hang cleans
Push presses
Shoulder rolls
Overhead squats

WOD
Complete for time:
Run 400 meters; every 100 meters do 20 lunge steps
21 power clean and push press 45#
Run 400 meters; every 200 meters do 20 lunge steps
15 power clean and push press 45#
Run 400 meters; 20 lunge steps
9 power clean and push press 45#

Joanne's final time - 22:07

Post-WOD
25 sit-ups
25 knees-to-elbows
25 supermans
25 back extensions

OWMA Quotable Quote
"UGH! It's all that lumpia and pancit!"
- Czar making excuses for the agony of the WOD

CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Wooden dowels, THREE sets of 10 reps:
Deadlifts
Cleans
Shoulder rolls
Push presses
Good mornings

WOD
Complete for time:
Run 800 meters
21 box jumps 12"
21 knees-to-elbows
21 wall balls 12#
Run 400 meters
15 box jumps 12"
15 knees-to-elbows
15 wall balls 12#
Run 200 meters
9 box jumps 12"
9 knees-to-elbows
9 wall balls 12#

Joanne's final time - 21:18

OWMA Quotable Quote
"Flexible shoulders. Sick!"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Jump rope 5 minutes
THREE rounds of:
1 samson stretch each leg
10 overhead squats
10 jumping pull-ups
10 back extensions
10 sit-ups
10 dips

Daisy
While carrying 10#, three rounds for time of:
Run 400 meters
25 squats
25 push-ups
25 walking lunge steps
25 sit-ups

Joanne's final time - 28:50

OWMA Quotable Quote
"What?! I thought we had to do FOUR rounds!"
-Joanne

CrossFit One World W.O.T.D.

Warm-up
5 minute jump rope
With a 10# ball, three rounds of:
10 deadlifts
10 clean & jerks
10 sit-ups of GHD

A break from the legs and Oly lifts....
Four rounds for time of:
400 meter run
40 jumping pull-ups
30 push-ups

Joanne's final time - 30:38

25 sit-ups
25 back extensions on GHD
Superman for time - 47 seconds

OWMA Quotable Quote
"Do you need me to dance for you to keep you motivated?"
- Freddy

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets of:
1 samson stretch each leg
12 overhead squats
12 sit-ups
12 back extensions
10 jumping pull-ups
12 dips

The Big Five
Complete as many rounds in 20 minutes of:
5 deadlifts 35#
5 hang cleans 35#
5 front squats 35#
5 push press 35#
5 back squats 35#

Final count - 10 rounds + 1 back squat

OWMA Quotable Quote
"Welcome back Craig!"

CrossFit One World W.O.T.D.

Warm-up
400 meter run
Three sets with wooden dowel:
5 deadlifts
5 hang cleans
5 front squats
5 push presses
5 back squats

WOD
Three 500 meter rows; keep track of the time.
1) 2:21
2) 2:25
3) 2:30

Three 400 meter runs; keep track of the time.
1) 2:30
2) N/A (timer reset)
3) 2:46

***
25 sit-ups
25 back extensions
25 knees to elbows
25 supermans

Note: I had to modify this one a little to fit what as available. The WOD of the day was max deadlifts, which I didn't want to do.

OWMA Quotable Quote
"I love my job!"
- said by Freddy while helping ACB with her max deadlifts

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
Stretch

The Filthy Fifty
Complete the following for time:
50 12" box jumps
50 jumping pull-ups
50 kettle bell swings 20#
50 total walking lunge steps
50 knees to elbows
50 push press 25#
50 supermans
50 wall balls 8#
50 mountain climbers
125 jump rope turns

Joanne's final time - 34:56

OWMA Quotable Quote
"I like the smaller balls."
- Joanne

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Repeat this sequence three times:
1 Samson stretch each side
12 overhead squats
12 sit-ups
12 back extenstions
10 jumping pull-ups
12 dips

Freddy's Revenge
Four rounds for time: 125 jump rope turns
30 kettle bell swings 15#
50 squat hops

Joanne's final time - 29:10

OWMA Quotable Quote
"It's like going to the bathroom in the Philippines."
- Joanne explaining how to do squat hops

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Row 1000 meters
Jump rope 5 minutes

Cindy
In twenty minutes, do as many rounds of:
5 (jumping) pull-ups
10 push-ups
15 squats

Joanne's Results: 13 rounds + 1 squat

25s for the post-Cindy
25 sit-ups
25 good mornings
25 knees to chest
25 supermans
25 knees to elbows
25 back extensions

OWMA Quotable Quote
"You're totally going to blow Freddy out of the water!"
- said by ACB to get Zvi to beat Freddy's rounds. Big kudos to Zvi for finishing 24 rounds + 4 pull-ups!

A side note: I had a much better workout today... Workout mojo is slowly, but surely coming back!

back in the saddle again.

Okay... so tonight's workout totally kicked my ass. I was about eleven minutes behind the second slowest person. UGH! Freddy's right. This is what happens when you get lazy and miss too many workouts. I have no excuse really, except my body was tired. Just plain tired. My body was so sore last week and with all the company in town and stuff I wanted to do I decided to let my workouts suffer.

I paid the price tonight.

Pictured below is one of my CrossFit heroes, ACB (the Amazing Caroline Barnes). This photo can be found at CrossFit One World.

Oh well... usually when I do a bad workout, it's because I'm in my head. However, my body was just winded last night. Maybe it's because I didn't eat much before I got to the workout (just a few crackers; my last meal before the 5pm workout was at 12:30pm), which explains why I was a little shaky (literally!). But thanks to Coach Brad and Coach Lazer B (Freddy) I at least finished. They helped me run the 800 and 400 meter runs respectively. Also, ACB (the Amazing Caroline Barnes) was great. She's totally my hero - smoking all the boys during CrossFit. But ACB also manages to stay humble in the process. I swear, if I had her skills I'd be a total egomaniac. Umm.... maybe that's why I don't have her skills.

Anyway... I'm hoping tomorrow's workout will be a lot better. Wish me luck!

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters

Wooden Dowels - THREE sets of 12 of:
Samson stretch (hold each side for 20 seconds once)
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips

Oh yeah... you'll love this run!

Complete the following for time:
Run 400m
30 pull-ups
50 wall balls (8' shot 20# ball)
Run 800m
50 wall balls
30 pull-ups
Run 400m

OWMA Quotable Quote
"That's what you get for not showing up to class!"
- said by Freddy to Joanne for only going to two workouts last week

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
25 squats
25 pull-ups
25 push-ups
25 back extensions

WOTD
Complete 21/18/15/12/9/6/3 reps for time of:
Hang squat cleans 35#
Knees to elbows

Joanne's final time: 19:21

OWMA Quotable Quote

"Thing thing makes me wanna pee!"
- Joanne complaining about the contraption we have to do the back extensions on