Double WODski

Nov 29th, 2011

Category: CrossFit

Double WODski

Mobility
Lower/ upper body myofascial rolling

Skills
Pistols and Double unders

Double WOD
12 Minute AMRAP
5 deadlifts (225/155)
10 pistols (5 each leg)
30 double unders

rest 10 minutes

8 Minute AMRAP
Acending Ladder
1 Burpee
1 KB Swing (2,1.5)
2 Burpees
2 KB Swing
and so on…

L2 (185/115)
L1 (135/75)

ADV (275/185)

DISCUSSION 0 Comments

  1. Mel Mott 11/30/2011 at 2:22 pm

    I completely agree with Dice! I ran a number of marathons doing traditional training & several with strictly CF/CFE training and I can tell you that the CF/CFE training works. Not only were the CF/CFE marathons much faster (about 25 minutes faster), they were actually a much better experience (this basically means I didn’t want to die at mile 20).

    Seriously, the CFE programming works. Please just trust the fact that you don’t have to run lots of miles anymore!

  2. Dice 11/30/2011 at 6:35 am

    As somebody who has sauntered through the Boston Marathon 3 times with my agile runners body (2x in daisy duke jorts), I can tell you that it’ll be a joke how easy the final run will be for you with this type of training ahead of time.

    You guys will destroy it.

  3. Mel Mott 11/30/2011 at 2:31 am

    Needed a break from marathon training, so no Boston for me this year, but I am definitely interested in meeting up for some Crossfit Endurance WODs.

    WOD 1: 5 +33 Adv
    WOD 2: 11 +2 Rx

  4. Megan Cincotta 11/30/2011 at 1:32 am

    No Boston Marathon for me this year, but you can count me in for some extra endurance WODs!

  5. Mullins 11/30/2011 at 12:00 am

    Ham, I am in with you for the endurance WOD’s…for any others doing marathon training, I typically throw water and food somewhere along the river or along the beach in southie before long runs during the weekend. I would be happy to pack extra and give up my hiding spots.

  6. Goose 11/29/2011 at 9:44 pm

    Andrea… as most of us have experienced you cruising by us during running wods, I don’t think endurance is something you really need to work on.

  7. Jaime 11/29/2011 at 9:28 pm

    Borg (SarahP) and Jaime (Powerhouse) got our endurance wod on this afternoon! Aren’t we just little overachievers!!!

    3 Rounds
    250m Row
    500 m Row
    750 m Row

    Rest the amount of time it takes you to do each interval in each set.
    I forget to check my watch after cuz I was too busy dying, but I think we ended around 30 min.

  8. Lil John 11/29/2011 at 9:01 pm

    I’d be down for some endurance WODs, I need all the help I can get with that stuff.

  9. DBibeau 11/29/2011 at 7:21 pm

    wow this WOD looks tuff, I am missing Southie!!! Another travel WOD for me today!

  10. Amy 11/29/2011 at 6:59 pm

    LOL, yea PowerHouse…for those who are probably still confused.

    You all can coordinate times together on when to do them. We cannot do an endurance class right now because we need the space. However, if you coordinate you can definitely work in groups. Several groups even.

  11. Andrea 11/29/2011 at 6:03 pm

    I would definitely be interested in some endurance wods. I think that it would be great to do them as a group or individually and then posting our times/scores.

    Amy, Sarah texted me today and said PH when referring to Jamie and I was very confused hahaha

  12. amy 11/29/2011 at 5:51 pm

    I just sat here for 5 minutes trying to understand what PH meant. Got it…duh

    We can formalize something if you guys want. We are here for you! Let me know what you were thinking about for a start date and how many days/week you want to supplement the training. I am more than happy to help with rowing technique and pose running as well. We have a ton of stop watches, it will be easy to do on your own time. We can designate a board in Southie green for the WODs for you all to post your times. That way you will have somewhere to hold yourself accountable and compare yourself to others.

  13. Petra 11/29/2011 at 5:30 pm

    Not doing Boston this year, but I’d love to meet up for endurance WODs to prep for the halfs I’m running in the spring!

  14. sarahp 11/29/2011 at 5:29 pm

    whisler, that would be amazing.

    and, i am with PH: yay on the endurance WODskis and nay to the marathon.

  15. Jaime 11/29/2011 at 5:06 pm

    Hammie, hell yes to meeting up for endurance wodskis, HELL TO THA NO for running a marathon 🙂

    PH

  16. Chris C 11/29/2011 at 4:05 pm

    Looking to hit this WOD this afternoon.

    Did “Death by Clean and Jerk” @ 135#. I got into the 9th minute but only got 8 reps.

    Also, wanted to see if any Southie Crossfitters running the Boston Marathon this year were interested in hitting some Crossfit Endurance WODs during the Open Gym times.

    Coach Maze said he would try to make himself available to help with running technique and crossfit endurance stuff. through talking with some CFS members, seems like there is some interest out there.

    Feel free to shoot me an email at [email protected]. Maybe we can just informally meet as a group once a week to do an endurance workout and share programming tips for the marathon.

    Thanks.

    HAM

  17. Joe 11/29/2011 at 3:55 pm

    About a dozen people in this picture look like they’re about to pass out.

    WOD 1: 5+15 Rx weight w/assistols
    WOD 2: 8+9 Rx

  18. Crowley 11/29/2011 at 3:11 pm

    WOD 1: 7 + 26 adv

    WOD 2: 9 + 13 rx

  19. Gill 11/29/2011 at 3:05 pm

    WOD 1: 7 + 2 rx, held on to a bar for pistols
    WOD 2: 10 + 2 (45# db for kb)

    BRUTAL!

  20. Arik 11/29/2011 at 2:36 pm

    OHS 3 – 3 – 2 – 2 – 1
    95 – 115 – 135 – 155 – 180 Almost made it to the bottom but couldn’t go low enough on the last one.

    WOD 1 – Rx, little 5 lbs weights under my heels for pistols. 5 + 7
    WOD 2 – Rx, 8 + 2

  21. Jaime 11/29/2011 at 2:29 pm

    I like double wodskis
    12 min Amrap
    5+4 reps ADV weight, box pistols
    8 min Amrap
    8+12 reps Rx

    Babz this pic was from Garage Games a couple weeks ago!

  22. Babz 11/29/2011 at 1:59 pm

    Love that image! When was this taken?

  23. Alec 11/29/2011 at 1:48 pm

    Man that’s a big crowd!

    Looks like IronMan has some new competition:
    http://www.youtube.com/watch?feature=player_embedded&v=h4arnATc04U

  24. Whisler 11/29/2011 at 1:10 pm

    I really wish I was standing in this picture somewhere rockin my Waldo Halloween costume.