WOD:
Adam and Mike ripping out pull-ups during the "Dating Sage" WOD. Killer!!
“The Two Minute Drill”
Teams of Two/Two Minutes at each station.
- Pull-ups (no band, you will have the assistance of a coach to get your chin over bar)
- Thrusters (45lb/30lb)
- Sit-ups
- 10 meter suicides
- Burpee Box Jumps (24″/20″)
- DB Push Press (25lb/20lb)
- Double Unders (only doubles count)
- Wall Ball (20lb/14lb)
- Push-ups (chest, thighs, nose to deck)
- Overhead squatsw (45LB/30LB)
One point per rep on all movements. For the 10 meter suicides, 1 point per 10 meter suicide completed. Team with the highest total wins. Not to be combined with any other offers. Void where prohibited. No purchase necessary to win. Offer valid while supplies last. Odds of winning depend on number of participants and how hard you are willing to work.
Now that the legalese is over with, here’s the ground rules: The focus today is on quality of execution. The crutches are being kicked to the curb. There are four movements in particular we are focusing on: pullups, double unders, pushups, and overhead squats. Your friendly neighborhood coaches will be enforcing RIGID standards of movements for these movements.
Here are your standards:
Pullups – No bands, no jumping. If you are still using assistance, today is what we will call a “progression day.” Athletes who need help will be spotted by a coach, and we will help you for your two minutes on the pullup bar. Only reps starting at full extension and terminating with the chin above the height of the bar will be counted.
Double Unders – This one is pretty simple. One jump, two revolutions. If you can’t do it, you get two minutes of practicing it. To be clear, 3 revolutions of single unders will not count as a rep.
Pushups – For the rep to count, you need to touch your nose, chest, AND thighs to the deck, and attain full lockout of the arms at the top of the movement.
Overhead Squats – Active Shoulders. Tight Core. If you opt for the ball, butt to ball. If you’re freestyling it, legs to or past parallel. Do it right, get the points.
Show up with smiles on your face. Even if you think this will be a festival of suck, realize that we are not doing this to torture you; we’re doing it because we love you, and we want you to progress. Focus on your form and give the WOD everything you’ve got, and you may well spend the rest of your Sunday coming up with fun and creative ways in which to use the coveted onion.
November 8th, 2009 at 1:47 pm
I really liked this one, thanks for helping me with the pull-ups Cindy! And thanks again to coach Will and Joyce!!!
November 8th, 2009 at 4:49 pm
thanks for the extra push Coach Joyce, you are doing so well! Nice turnout today, great to see everyone.
Need to work on (well, just the list for today): chest to ground push-ups, head through the window on the push-press and stringing the double-unders
Still smiling Cindy and Will. See you tomorrow.
November 8th, 2009 at 4:58 pm
Back to Crossfit tomorrow at 9; that is if there is a class then. Cindy?
November 8th, 2009 at 5:07 pm
9 am – see you then Jodi
November 8th, 2009 at 7:57 pm
thinking about the OHS…don’t think I had active shoulders, in fact I know I wasn’t thinking about active anything…just actively finishing~
Terrific WOD! Loved working out with my partner! Great job all!
November 8th, 2009 at 8:27 pm
The Two Minute Drill”
Shoulder Freindly Version
KTE
Squats
Sit-ups
10 meter suicides
24″ Step Ups
Back Ext
Jump Ropes
Dead Lift (130 Lbs)
Flutter Kicks
Back Squat (130 Lbs)
Total Score = 580… should have done DU, I was too caught up in determining my sequence… next time.
November 8th, 2009 at 9:24 pm
Joyce your shoulders look pretty active to me… nice job!
November 8th, 2009 at 11:04 pm
“The two minute drill”
subbed flutter kicks for double unders
subbed step up 24″ for box jump burpee.
Subbed squats for wall balls.
Gene did the workout as prescribed. A good workout. Thanks Cindy and Will for working with me on this. Team extravaganza always my favorite, fun times, fun crew!!!