CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Complete the following for time:

Run 400m
15 hanging knees-to-elbows
20 wall balls 10#
30 kettlebell swings 15#
Run 800m
30 kettlebell swings 15#
20 wall balls 10#
15 hanging knees-to-elbows
Run 400m

Joanne's final time - 23:35

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Start a running clock. Perform one pull-up the first minute. Drop off the bar. At the beginnning of the second minute, do two pull-ups then drop off the bar. At the third minute, do three pull-ups. Continue adding one rep every minute until you can do no more reps or the minute expires before you finish a round. This workout can be performed with jumping pull-ups but you must substitute 3 jumping pull-ups for every 1 pull-up.

Joanne's results:
10 rounds
3/6/9/12/15/18/21/24/27/21
156 jumping pull-ups total.


OWMA Quotable Quote
"Yeah. I make soap - chamomile infused with daisies. "
- Freddy

CrossFit One World W.O.T.D.

Warm-up
1000 meter row

THREE rounds of 10 reps:
1 Samson stretch each side
overhead squats
sit-ups
back extensions
pull-ups
dips

WOD: Building up to be broken down
Complete the following for time:
Run 200m
10 deadlifts 95#
Run 400m
15 cleans 55#
Run 600m
20 push press 45#
Run 800m
25 clean and jerks 35#

Joanne's final time - 25:11 (Compare to 9/24/06)

CrossFit One World W.O.T.D.

Warm-up
1000 meter row
Wooden Dowels; three sets of 10 reps each:
Deadlifts
Cleans
Shoulder Rolls
Push Presses

Modified WOD from 12/4
Complete as many rounds in 20 minutes:
250 meter row
10 push-ups
10 knees-to-elbows

Joanne's final count - 7 rounds

OWMA Quotable Quote
"Ew! Freddy just mooned me!"
- Joanne

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

the beauty of agony

I can't think of a better photo that illustrates this post. Martha's cousin Bradley Stewart (as I affectionately call him) is one of my martial arts heroes. Even he gets his ass kicked in CrossFit.

So after two weeks I finally started going to the studio again. I knew it would be hard and that my body would be sore, but I figured I had to do it because it's good for me... so I did.

My ass is still sore from yesterday's workout. I had to stop for a while and then slow down a bit because I could feel some cramping coming on. Right around my thuttocks (you know, that area right below the butt and right where the upper thighs begin) I started to feel a little strain. So I went to the side to stretch and then continued. I swear... I hate burpees - or anything related to burpees - including sprawls. UGH!

But the beauty of CrossFit or being part of the Breakfast Club is that even when you're in last place, your fellow Clubbers totally cheer you on because we all share the same CrossFit misery. It's that misery that totally humbles you. How does the saying go? Misery is great with company? A BIG THANKS to the Breakfast Club for making my welcome so do-able.

OWMA W.O.T.D.

Warm-up
5 minute jump rope
Row 500 meters
Run 400 meters

For Pony Boy.....
Run 200m
5 rounds of 50 punches/10 push-ups
Run 200m
5 rounds of 50 punches/10 squats
Run 200m
5 rounds of 50 punches/10 shooting lunges
Run 200m
5 rounds of 50 punches/10 sprawls

Joanne's final time: 28 minutes and something seconds.

Rest 5 minutes

Welcome Back J-Ro
5 rounds of:
10 sit-ups/10 supermans
25 knees-to-elbows


OWMA Quotable Quote

"I feel cramping on my ass."
- Joanne

coming back

So I've been out for over a week... closer to two weeks. But I'll be back tomorrow morning. I promise. In case you don't check out the CrossFit One World site, I'll leave you with some interesting images. Enjoy!


This is me doing a deadlift. Pretty scary, huh? Just wanted to show you that I so don't go to the gym to be pretty....


yeah. definitely not pretty...


...but I do go there to be funny and not take myself so seriously.


You gotta love Freddy and his Superman rendition. Definitely no Brandon Routh. Definitely not.