It's time to put on your running shoes and work off all those wings you downed during the Super Bowl. You get a minute to rest in between each 400m, so make sure you push yourself hard and run as fast as your legs will take you for each round. WOD
4 Rounds for time:
Run 400m
Rest 1 Minute
Post time to comments.
Don't forget to head over to the NLI Competition today to cheer on your Ethos Brethren. If you haven't cheked out the website for this cool series click the link below for more details.
WOD
Firbreather WOD
"Desforges"
WOD
"Nicole"
As many reps as possible in 20 minutes:
Run 400m
Max set of pull-ups
Post total number of rounds and pull-ups completed to comments.
Do you watch the Biggest Loser TV show on NBC? Well if you did this past week you would have seen the contestants doing a very familiar WOD to us CrossFitters. We know her as FRAN!!! Biggest Loser trainer Bob Harper is an avid CrossFitter and is starting to bring Crossfit WODs to primetime T.V. If you don't watch the show or didn't see the episode heres a link to it. What's your thoughts and/or reactions?
CrossFit on Biggest Loser TV Show
WOD
"Ethos Gymnastic Skills Day"
Each is for max reps:
2 Minutes Double Unders(Sub 20" box jumps)
2 Minutes Rest
2 Minutes Pistol Squats(Sub air squats)
2 Minutes Rest
2 Minutes Muscle-ups(Sub pull-ups)
2 Minutes Rest
2 Minutes Handstand Push-ups or Handstand Walk Distance(Sub push-ups)
Post score of each effort to comments.
This Saturday head over to the Next Level Invitational to cheer on your fellow Ethosians!!!! Saturday is the first day of a mutil-part competition series. Here are the details:
Location: 25401 Paseo de Valencia, Laguna Hills, CA 92653
Competition Type: Fitness
Spectator Cost: $8 Online, $10 at the door ($2 goes to charity)
Food: FireBreather BBQ
This is right in our backyard so lets get a huge showing out there and help support those who are going to participate!
WOD
"Nancy"
5 Rounds for time:
Run 400m
15 Overhead Squats(95/65#)
Post time to comments.
So you hate heavy lifting days. Girls think that if they do them they are going to get big and bulky. Guys want to do them but think that it is not enough of a workout. The truth of the matter is that both of those statements are false. By lifting heavy you will not get big and bulky. The only way this would be achieved would be by isolating specific body parts and lifting like a bodybuilder slow and heavy, everyday, focusing on each individual body part and working on those slow eccentric contractions. By lifting heavy you are getting yourself stronger and more capable to do everyday activities. More often that not in life you will have to lift heavy objects. That can be a 50lb bag of dog food or moving a 100+ lb couch so you can vacuum under it. Lifting heavy once in a while is going to prepare you and your body to be ready for any task that the world throws at you.
For my guys who like them but think that strength days are not enough of a workout, there is a flaw in your thinking. A strength day such as today should be one of the most taxing workouts you do. Maximal effort on a movement such as a Deadlift, 9 times is a ton of work and stress on your body. Every ounce of energy and effort should have to be used on each lift. If you are truly going as heavy and as hard as you can go, you should feel as if you just got done doing an hour long WOD. Your body should be fatigued, your should be exhausted and you should feel accomplished. Not all workouts need to be heart rate, gassers, that leave you lying on the floor. We need to test or bodies in many different ways and that is what prepares us for the Unknown and the Unknowable.
So when stepping up to that Deadlift today, make sure you are truly going as hard as you can. Just remember, you will get out of it what you put into it!
WOD
Deadlift 3-2-2-2-1-1-1-1-1
Post loads to comments.
Repeat days such as today are all about max effort. If you cruise on each row you will get minimal gains out of today's WOD. However if you sprint and give maximal output, the gains will be huge! You should try and maintain the same time on each row through all four efforts. By doing this you are maintaining your power output and also showing a great amount of mental toughness. So row, row, row your erg off and give that max effort!!!
WOD
Each row is for max effort:
Row 500m
Rest 1 minutes
Row 500m
Rest 1 Minutes
Row 500m
Rest 1 Minutes
Row 500m
Post time of each row to comments.
