July 17 WOD

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"The Hell Run" -- 2009 CrossFit Games

Buy-in
Using a 50-meter course -- approximately from outside door to either corner -- start first movement and spring to next with continual movement. Really open up your hips. Hold a tight plank during the crawls; work your mid-line. Spring into your high knees; pump arms, high knees.

Bear Crawl 25 meters
High Knees 25 meters
Rest [approx. 15-30 seconds or while next group finishes]
Spiderman Crawl 25 meters
High Knees 25 meters
Rest
Beat Crawl 25 meters
High Knees 25 meters
Rest
Spideman Crawl 25 meters
High Knees 25 meters

WOD
Four rounds for time of:
Run 400 meters
50 Squats

Post time on Whiteboard.

Normally you don't get a warm-up in life. Each moment presses forward toward the next. We all CrossFit for own our personal and unique reasons; this type of training applies to our everyday, functional lives. Learning to work under the pressures of a continuously ticking clock, through pain and discomfort, and many other mental and physical stresses better prepares us for the real world.

This video is a great example of "real-world training" using the CrossFit methodologies. THIS WOD IS BAD-ASS!

Quick reminder: Make sure you check out the Zone workshop with Coach Travis on Saturday! It's only $50 for non-members and $40 for all CLE athletes. Don't forget to show up early for the WODs. The workshop starts immediately following the 11AM WOD. And rumor has it -- since it's a rest day -- Coach Travis might put everyone through one of his personal workouts! Be warned -- Trav is a beast!

Also, make sure you check out the NEW CrossFit CLE T-SHIRTS! Contact Luke for more details and to buy one:  luke@crossfitcle.com

Have a great weekend!

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The 150-meter Sandbag Sprint -- 2009 CrossFit Games
| Posted July 16, 2009 4:20 PM

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