RX THE WOD

My kids were handing out secret Valentines at school and it was very important to make the gifts surprising and unique.
That also set the theme for today’s WOD. I pulled a dozen random workouts from the hopper at wodshop and I folded them in an envelope.
At the beginning of the workout I opened one of them for the WOD…
Secret Valentine Random WOD
1 round:
– Row 1000m
– 20x Clean & Jerk 155lbs
– 30x ring pushups
– Run 400m
– 30x KB swings 53lbs
– 20x Burpees
– 10x Pistols
[19:19]

Yes, you can overdo a good thing. Or a bad thing. In this case, tabatas. At any rate, all of today’s warmups, metcons and cashouts were tabata based. So I got it out of my system for a while…
My highly motivated teen daughter set her sights on becoming an athlete like Camille Leblanc-Bazinet. As goals go, this should keep those pushups and double unders going for her.
Tabata Day
Tabatas are 8 rounds of 20 sec work and 10 sec rest
Warmup
– Tabata double unders
MetCon
– Tabata sprint
– Tabata biking
– Tabata pushups
– Tabata wall ball sit-ups 10lbs
– Tabata snatches 95#
– Tabata dumbbell swings 1 pood
Cashout
– Tabata fighting ropes

After a long day in the office, my girls take over my life. Recently this includes programming as well. Today the honor went to my 9-year old, who decided that after a year of CrossFit, she is more than capable of designing the WOD. She was right.
Warm-up
– half mile run
– handstand walks
MetCon ‘UP-UP-UP’
Rx for 9-year olds. Upscaling in parantheses for Dad…
20-15-10-5 of
– sit-UPs (50lb weighted situp)
– pull-UPs (ring pullups)
– push-UPs (clapping pushups)
+ 1 muscle up for Dad every round
[6:50] (7:28)

Of all the WOD formats out there, I love the ‘unbroken’ types the best. If CrossFit is all about intensity and focus then there is no better discipline than this.
Unbroken rounds have a built-in penalty: you keep repeating the set until you can string them completely. I like to add more penalties to help with motivation.
WOD “Broken Unbroken”
As many rounds as it takes to complete 300 double unders
– 5 lifts – ( snatch then clean & jerk then clean as you are able )
– max unbroken double unders (min. 30 except last round)
every round of lifts increase by 10 lbs starting at 95#
[SCORE: 9 rounds]
[[ 50,40,40,40,30,30,30,30,10 double unders and
95-105-115-125-135-145-155-165-175 lbs ]]

As Chinese New Years go, this one came in with a bang covering most of the Northeast. There is a lot of excitement about the year of the Snake and this may turn out better than the dragon. Let’s make it a great one…
Another family WOD today as the tradition continues.
WOD “Snake it”
3 rounds:
– 5 power cleans (135)
– 10 pullups
– 20 wall ball situps (20)
[6:02]