Loooong WODs:

Generally speaking, its always a bit uncomfortable for most of us to go at CrossFit for longer than say, 30mins.  Most metcons are within this time period, and something weird happens when we train for longer.  Gauntlet? Murph? Badger? Lumberjack 20?  A few examples of longer WoDs which mostly suck, and take some getting used to.

Brass Ring Fitness is run by Rob Ord, who creates special op. workouts, designed to simulate certain operational scenarios.

At first glance I remember thinking these workouts were as ridiculous as the first time I saw CrossFit workouts with 100 pullups in, when really, it’s just an unknown zone as far as workload endurance is concerned.   The time limit of 1hour 5 minutes says it all really.  (N.B. An extra 3mile weighted run if you fail to meet this time frame!)

Next time you’re in on a rest day/make up day, and are thinking of something different to try.  Put some of Rob Ord’s training in!

Lets bring back a monthly painstorm, perhaps in this above format.

Happy Sunday.

warm up / mobility

CrossFit 3D WOD:

“Murph”

For time;
Run 1 mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 mile

Partition the bodyweight drills as you see fit. As prescribed is doing the whole deal with the 10kg weighted vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favourites and he’d named it ‘Body Armor.’

First posted 18 August 2005

warm up / mobilise

CrossFit 3D WOD:

A1. Push Press 3-3-3-3-3, rest 60 seconds
A2. Heavy Kettlebell Swings, 12-12-12-12-12, rest 3 mins.

B. “Finisher” ; For time; 30 bodyweight back squats and run 1 mile. Cut off at 15 mins.

rest / skills / tekkers / make up day.

Click on the link and post up thoughts / reactions…

http://rbbodywork.com/wordpress/?p=497

A brief history of the CrossFit Games

Warm Up / Mobilize

Individual Programming

CrossFit 3D WOD:

21-15-9

Front Squat 60kg

Box Jump 24″

Pullups

Group Finisher:

Tug o’ War! (Teams to be devised dependant on numbers)

Best of 3

Stretch

warm up / mobility

set a 5RM unbroken clean

CrossFit 3D WOD;

AMRAP in 5 mins of;
1 Power Clean, 60kg
3 Push Jerks, 60kg
5 Burpees

Rest 1 minute

3 rounds

Warm up / mobility

CrossFit 3D WOD;

3 rounds for time of;
Run 800m
25 Kettlebell Swings, 32kg / 24kg
25 Knees to Elbows

Great work from all athletes at the European Regional this weekend! Fantastically proud of everyone i know and big shout out to Sam of CrossFit Central Manchester who qualified for the Games in overall second place! Congratulations everybody!
Special mention to Mads Jacobsen who organised and ran the whole gig, you are THE MAN brother.