RX THE WOD

Bad, Bad Medicine (Ball)

Posted on November 5, 2011 by

Every now and then a workout comes along that messes with you in a new way. Today’s was one of them selected by popular vote by members of CrossFit KOP. Hint: not being able to rest makes these workout challenges extra spicy…

WOD “Bad Medicine”
3 rounds for time
– 400 meter run with medball (14/20 lbs)
– 25 wallballs (9ft/10ft)
– 25 medball cleans
– 25 overhead squats with medball

Special instructions: Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground, the wall or on any other object is 5 burpees before picking it back up. This includes dropped Wall Balls. Bottom line: the ball and you are One.

TIME: 29:41 Rx

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CrossFit Life Lesson 5 – Rest to Get Better

Posted on November 4, 2011 by

In CrossFit it is magical what happens when we get to rest for a day. You actually get stronger, can run faster and jump higher. Hard to explain why without a medical license… Going all out for weeks, on the other hand, almost always hurts performance.

At work I believe the same is true. Taking time off and unplugging for a day (I do mean Blackberry/iPhone off, email untouched) can help recharge not only batteries but enables us to solve tougher problems, reenergize projects and relationships. When the task gets too tough to tackle, maybe you need to walk away from it and come back a day later. Works like magic.

(cc) Joachim Beyrowski

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64 Deadlifts

Posted on November 3, 2011 by

There is something inherently rewarding about deadlifts because of the amount of weight you get to move around. Today was a combination of one rep maximums then a high volume workout. Who says CrossFitters don’t do cardio?

WOD
1-10-1-20-1-30-1 Deadlifts
345/10×245/355/20×245/355/30×155/355 lbs, WOD total=13,410 lbs

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The Widowmaker

Posted on November 2, 2011 by

Today We Jump. That could have been the motto for today’s workout instead it became the ominous “widowmaker”. For good reason too. What a way to finish a day of back to back conference calls!! Whenever I see people jogging I think they could just do 100 burpees or box jumps. Twice the value in half the time. 🙂

WOD “Widowmaker”
As many rounds as possible in 15 minutes:
– 5 burpees
– 10 box jumps (20/25″)
– 15 double unders

SCORE: 7 rounds (Rx)

Skill Training
– Muscle Ups (yay!)

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Crossfit Life Lesson 4 – Scale, Don’t Quit

Posted on November 2, 2011 by

Any self-respecting adult has developed a respectable array of excuses by their early 20s especially when it comes to underperformance. First there was the family, then lack of time, role models, money, resources, schooling, neighborhoods, you name it. In business every day we’re facing the same from our partners, suppliers, customers and yes, ourselves. “What would you do if you knew you couldn’t fail” was a cute expression until I realized how true it can be. Another lesson I learned in CrossFit.

What if you had to finish, no matter what? We all love the underdog but hate the quitter. In CrossFit if we can’t quite lift the weight or run the distance we do what’s called ‘scaling’. They won’t let you walk away from the challenge. You still do the movement but with less load, distance or repetition.

In business, it is the one more call we make to the client, the extra hour we spend on the project, the little more support we give the team that makes the deal come through or the project get done. It is the difference between seeing results or failing.

When in business, we need to scale but always finish the movement as well. Whether it is a call, a document or that additional meeting we don’t think we can handle.