July 20 WOD
James "OPT" Fitzgerald - 2009 CrossFit Games
Buy-in
Run Around Block [less than 700 meters]
10 Pull-ups
20 Push-ups
30 Squats
20 sec. each side L & R planks
10 sec. front plank
Row 250 meters
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to Whiteboard.
Cash-out
2-minutes of handstand holds or 10 handstand push-ups
1 minute of tuck jumps
30 sec. front plank [holding tight planks on FINGERTIPS]
Talk about building more mid-line stabilization... Get some!
4 Comments
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Well, I feel fat.
This has NOTHING to do with midline stabilization or anything else recently posted. But I had to tell some one, other then Coach Travis (Coach Carl I'm looking at you). I ran a CFE workout on Saturday morning known as "Tosh". It's 3 rounds of 200 - 400 - 600 meter sprints. Rest times are what it took you to run the previous interval. It hurts, as most WOD's do.
I ran this a month ago, almost to the day with 14:13 of total actual work time. I ran it Saturday as a "Heavy Tosh", meaning we added a 20lb vest into the mix. Sounds like a CrossFit idea all the way, but I digress... I pulled a 13:30 of total actual work time! I shaved 43 seconds of the workout while adding 20lbs!
The point other then to gloat a bit is to say this program works. Commit to it, to the workouts, to the nutrition, to the rest and you WILL see improvement!
Get comfortable being uncomfortable. That's all it takes.
Ryan aka Speed
That's awesome Ryan/Speed!
CFF...for those who don't know... CROSSFIT FOREVER!