090303 WOD

WOD: Crossfit.com, 12/27/04

3 rounds of:
Run 800 meters
100 squats

Post time to comments.


3 RD’s
Run 800m
100 squats


3 RD’s
Run 400 meters (or Row 500m)
50 squats


2 rounds for time of:
Run 400 meters (or Row 500m)
25 squats

Todays WOD involves running and air squats.  The runs should be fast, not race pace, but ran hard.  The squats are “un-weighted” but will tire you quickly.  Make sure you watch the video on the squat.  Remember to start with heels down, hips rotated forward (i.e. stick your butt out), and finish at the bottom with hips below the knees.  Use a med ball, or similar height object to gauge depth.


Article: “How to break through your weight loss plateau“, taken from Marks Daily Apple.

“Pat yourself on the back: You’ve lost weight! Or, at least you had lost weight, but for the past few days or even weeks, the scale hasn’t been budging. You don’t feel like you’re doing anything different with your diet. You’re keeping carbs low, eating the appropriate amount of protein, and you’re moderating all of it with a consistent exercise program.”

I know this is how many of us feel.  We get a plan together, start making progress, and boom…hit a wall.  In this article, Mark Sisson addresses some of the ways we can get through those roadblocks.



Filed under WOD's

5 responses to “090303 WOD

  1. Scott W.

    3 rounds of beginner (rowing) – 14:15

    Intermediate (rowing) – 14:45

    After 2000m and DL yesterday…legs are done. We tried to play basketball after and had the wobbles so bad we gave up.

  2. Dude,
    You guys rock. Well done.

  3. 30 Muscle-Ups for time;

    6:24 as RX’d, didn’t feel great at all, battling sickness, ugh.

  4. Woody

    “Barbara” is a bitch as RX’d 45:25 (ouch)

    that’s pretty much it

  5. Woody

    seriously though 30 muscle ups in 6min……….dude your sick

    I think I got one the other day
    felt like shit after the first round of “Babs” could’ve been the pizza and cookies at the Exploratorium with my kid.
    Gonna beat it next time
    Let’s get a SRFD group together again.
    can’t tell you how hard it was to type this after the WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s