2009.08.20

I should warn you, today’s WOD took a while to finish, so Allan said it was okay to modify the burpees to cut out the pushup & jump. You can also change up the wall-ball by not throwing the ball as high. I only did 3 legit sets of burpees, and it took me ~38 minutes to finish.

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WOD
5 rounds of:

• 250 single unders (50 double-unders if you can do those)
• 25 burpees
• 25 wall-ball
• 25 single-arm dumbbell swing
• 25 single-arm dumbbell swing (other arm)

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Exercises

• Double Unders

  Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.

• Single Unders

  This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.

• Burpees

  It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.

  Scale down:Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.

• Wall Ball

  Grab a medicine ball – the guys used 12-16 pounds, I think prescribed weight for women is 8-10 lbs. Hold the ball at your chest & do a squat. As you come back up, throw the ball a couple of feet into the air. Catch the ball about chest high & go back down to squat position. That’s 1 rep. You’re supposed to keep your eyes on the ball the whole timeTechnically, you’re supposed to throw the ball about 10 ft in the air against a target on a wall (hence the name), but the trainers would kill us if we did that. So, we modify to accommodate the height of the exercise room.

• Single-arm dumbbell swing

  Grab a single dumbbell –the women looked they were using whatever the blue ones are. Feet a little past shoulder width apart. Keeping your back straight, do a quarter-squat & bring the dumbbell either to your knee or between your legs. Straighten out your legs & swing the weight straight up over your head, ending with your arm perpendicular to the ground. Your arm should be locked as you do that, and your hips should drive the motion (if you feel it in your lower back, you’re probably doing it wrong). Bring it back down to complete the rep.If you look on the Crossfit website, look up the kettle bell swing. We essentially did a one-armed version of that, using dumbbells instead of a kettle bell.