Wednesday 09/24/2008

Man! Five workouts in a day! (Indoor cycling rounded up the day).

WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Taken from CrossFit.com:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD: Revolution
25 minute Spin, followed by -
3 sets of 20 reps each:
Burpees
Arm Haulers
Mountain Climbers
Butterfly Situps

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (65#)
Barbell Rollouts*
Ring Dips

*Barbell rollouts are similar to an ab wheel/power wheel rollout. The barbell should be elevated slightly off the ground (for our purposes we made use of the loaded 65# barbell that had rubber-coated iron plates). Bumper plates lighter than 25# may be too flimsy to be used in this movement. Kneeling in front of the barbell and using a shoulder-width grip, roll the barbell away from your body, keeping your arms fully extended, until your body is parallel to the ground (you'll know it when you start choking on all the chalk dust you've inhaled when your nose touches the ground). Return to the start position by performing the movement in reverse.

WOD: Charge
5 sets of 20 reps each:
Pushups
DB Thrusters
Pullups
Russian KB Swings

***
"How people treat you is their karma; how you react is yours."
- Wayne Dyer