Thursday, April 24, 2008

Thursday 04/24/2008

WOD
With a pair of DBs, perform 5 rounds of 10 reps each:
Renegade Rows
1-Arm Overhead Swings (R, then L)
Hang Squat Cleans
Thrusters

WOD
21-15-9 reps of:
Burpees
DB Overhead Swings
Jumping Squats
DB Push Presses
Jumping Lunges

***
"[A] final comfort that is small, but not cold: The heart is the only broken instrument that works."
- T.E. Kalem

8 comments:

SL said...

What's this? Two work outs in one day or a choice of which one we prefer? They both look like killers but I think I would choose the second (21-15-9).

Spider63 said...

What are burpees? I remember them from High School, but that was a long time ago!

Feng said...

SL -- Yup, 2 workouts in a day! The first one was the usual 0600 one, and the second was the introductory CrossFit workout I did together with my friends from the crew team to show them what it was all about! The first one took considerably longer, though.

Spider63 -- Check out this site http://www.crossfit.com/cf-info/excercise.html and scroll down to "Burpee Demo" under the CrossFit Exercises category. Basically it's a squat thrust into a pushup, followed by a jump. They are potentially nauseating, particularly in copious quantities.

SL said...

Spider - to get a good feel for the Burpee you may want to give the "Sissy Test" a try. Essentially 20 burpees, 1 overhead DB or KB swing, 19 burpees, 2 overhead DB or KB swing, etc. You will definitely get the hang of the burpee.

dcmy said...

hehehe hi sis! is it ok if i post comments like this? heehehee :)

Feng said...

SL -- HAHAHA yes the "Sissy Test" will definitely give you a good feel of the burpee! LOL.

dcmy -- yes, of course, my darling sister fartiepants! :)

Spider63 said...

OK, I am going to check those out and then try the sissy test...

Feng said...

Spider63 -- let me know how it goes!!!