I hope everyone had a great Thanksgiving!
Two things for today -
1) Stay active - if you skipped out yesterday, then you MUST get after it today! Make-up yesterday's WOD AND do today's!!
2) Take a picture of yourself workout out while wearing either your Black and Gold CrossFit t-shirt or your WOD for Warriors shirt. Email it to me: blackandgoldcrossfit@gmail.com and I will post this weekend so we can see how everyone spent their long weekend! You don't have to be doing a WOD, you can simply be playing football, wrestling with your friends, and showing your family members how to do handstand push-ups! Regardless, do something active while representing B&G/West Point!
WOD:
"Create your own WOD" - the mission for today is for YOU to create your own WOD with the equipment you have available to you. It is supposed to be a strength focused day, so if you can incorporate any weight lifting or strength training, that would be great! Remember that you don't need barbells, wall balls, or pull-up bars to do great WODs - find a heavy rock, use a 50 lbs. bag of concrete or sand, grab that big bag of dog food, use a tree limb or play ground for pull-ups, knees to elbows, etc.!! Be creative and let everyone know what you came up with!
Post WOD details and results to comments and email picture of yourself getting after it!!
4 comments:
It's amazing what a couple days off will do to you! I focused on strength today and did a push up pyramid.
30,20,10,10,20,30 for a total of 120 push ups, it was tough, but good.
RK - nice work, great job staying active!
Today I did:
10-10-10-5-5 - Shoulder Press and ran 800 meters for time after each set. 800m was approximate and had a nice little hill!
85-95-105(8/2)-105-105
800m: 2:57; 3:02; 2:56; 2:50; 2:47
It felt GREAT to get out and get after it!! Highly recommend getting out of the house and burning off some of those Turkey Day calories!!
Wod from yesterday: 18:00, however I think my 1 mile route was a little short.
Too much food and hard cider yesterday. Run felt like trash today.
Did Thursday's WOD: 18:28. Ankle injury meant that I replaced the 1 mile run with 350 m of lunges (I did lunges for 6:45 minutes each time there was a mile to approximate running a mile).
Followed by the Dessert Cash Out: 45 sec of handstand, 45 sec off: 7 rounds + 22
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