Monday, March 4, 2013

Tuesday 130305 Cardio Chipper

On Tuesdays during this 5 month cycle we will go a little longer in the time domain but with lighter weight and more movements.  Still WODs that are tough and designed to tax stamina, cardiorespiratory endurance and muscular endurance.  These are less likely to elicit soreness and more designed to get any soreness out from the weekend or the Monday WOD- and to cause enough fatigue to force some rest on Wednesday.

We now have 24 athletes registered for the CrossFit Games Open competition who are members of the CFM team.  You might have registered- but you also need to add yourself to the CFM affiliate team (somewhere in the sign up process)... David H, you are one of those people.  Check to ensure that you are on our official team list.

The first Open WOD will be announced at 5pm on Wednesday night.  Any guesses as to what the WOD will be? Anyone want to make a friendly wager?  Go to the chalkboard with the pyramid graphic (pictured below in the top right corner)... and write out the WOD you think is most likely to come up on the first Open WOD.  Be detailed- include movements, reps and time domain- put your name on it.  Here's the important part- put a dollar in the can.  Whoever gets the closest to the actual WOD (as determined by Ollie) will get what is in the can.  
Name this mystery squatter (part 13 in a 27 part series)
Tuesday's WOD: classes at 6 and 9am, 4 and 6pm.  
For time, complete:
1000m row
30 abmat butterfly situps
30 supermans
800m run
60 air squats
60 plank to pull up bar jumps**
3 minutes max rep double unders
30 Kettlebell swings (24/18kg)
30 Sumo-deadlift high-pulls (24/20kg KB)
400m run
Post time and scaling AND total double unders to journals/chalkboards.

WOD Notes:
** this is like a burpee, but minus push up; actually called a "squat thrust" with a full extension jump to the pull up bar added at the end
Alternate 1000m row/800m run if more than 4 people, start in heats if more than 8.


  1. a hint for those having trouble with this lifter...she regularly attends the 10 o'clock class MWF

  2. Natalie the fried banana guru.