Thursday, August 12, 2010

"5k Gone Bad!"

CrossFit Springfield will be having a "5k Gone Bad" event benefitting the Wistrom Family Foundation this fall. We're still hashing out all of the details, but I wrote the WOD a few days ago and decided to give it a try today. It took me all of 34 minutes and 33 seconds to trudge through it in the mid-day heat. I'm pleased with the way the workout plays out. Stay tuned, YO! This event should be a good one!

One of our members, Paul Elmer snabbed some footage of a CFS trainer's WOD that we did last Sunday prior to a meeting and put it up on youtube. The WOD was:

1 Ground to OH, 185/115lb
10 Burpees
2 Ground to OH, 185/115lb
20 Bench Press, 185/115lb
3 Ground to OH, 185/115lb
30 KB Goblet Squats, 70/55lb
4 Ground to OH, 185/115lb
40 Pull Ups
5 Ground to OH, 185/115lb
50 Lateral Squat Jumps over 12" Parallette

I can't recall exactly, but I think it took me around 15 or 16 minutes. Here's just a couple minutes of the beginning of it (half of us started with the lateral squat jumps and worked the WOD from the bottom up):

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