CrossFit Road Warriors

I hope it wasn't the weather that kept everyone away because we had a beautiful morning for a workout.

The workout was 21-18-15-12-9-6-3 rep rounds of wall-ball and push-ups. The kicker was that the two stations were about 40-50 yards apart. By the last two rounds the wallball starts looking like a rest.

 

 

Take care.

Remember, no park workout tomorrow but here are a couple things to keep you off the street.

1) Try to do 100 perfect squats. No time limit but only count the reps that are nearly perfect, weight on the heels, back straight, hips below the knees, etc.

2) 10 rounds for time of; 10 push-ups and 20 squats.

See you next week!

From the ground to overhead, that was the basis of yesterday's workout. Put 10 times your body weight overhead as fast as you can. Rest a few minutes then do it again, and again. For example if you weigh 175 your goal is to put 1,750 pounds overhead, if you're lifting an empty bar (45#) then you're going to do (1,750 / 45 = 38.89) 39 reps. If you load the bar to 95#, you'll do 18 reps. If you load the bar to 135#, do 13 reps.

Nice work, everyone!

Remember that there won't be a workout next weekend because I'll be at the Queen Mary Scottish Festival. I hope to see some of you there.

Workout starts at 8:30

CrossFit Road Warriors will be meeting Saturday at 8:30. Due to popular request this will be our start time from now on. We will be meeting this Saturday (the 9th) but, due to the Queen Mary Scottish Festival, there will not be a workout on the 16th.

So far I haven't had any suggestions for a name for last weeks exercise or for a T-shirt. Don't be shy!

Please contact me if you have any questions.

Based on the comments that were made, this one was a good one.

We did rounds of 21-15-9 reps of;

SDLHP (sumo dead lift high pull)
Wall ball
Swings
A rotational exercise that hasn't been named yet

 

 

The un-named exercise is standing with your back to a wall, taking a medicine ball (or water-filled basket ball in this case) and touching the wall to both sides. Anyone want to suggest a name for this? Interesting to me is that I really felt this in my sternum.

On a separate note, I think that it's time that the Road Warriors had a t-shirt, so I'm going to start a contest for t-shirt designs/suggestions. Email me or post to comments. Let's see what we come up with. Best suggestion gets a free t-shirt.

If you haven't signed up for the Queen Mary Highland games, the form can be be here; http://www.saaa-net.org/invites/qm08.pdf. The deadline for mail in entries is 02/08.
For more info; http://www.queenmary.com/index.php?page=scottishfestival.

If you're looking for a kilt, (it's required for competitors) I recommend Stillwater Kilts http://www.stillwaterkilts.com/. I have one of their Economy Kilts, which currently list for $37.95 plus shipping and tax (if applicable). If they don't have your size in the tartan that you want, send them an email.