Wednesday, March 3rd, 2010
WOD:
Skills and drills on the Concept 2 Erg
Then, after 5 minutes rest…
4 Rounds For Time:
Row for 15 Calories
15 Burpees
Notes: “That felt like a 1 mile sprint, no rest at all…” said Hoby, as he rolled around on the floor after cutting this WOD down in about 6 minutes and change. A position I don’t see him in that often. He’s right, there’s no rest in this one, no where to hide. When we divide the class up and give the onlookers the opportunity to push those in the ‘pit’ harder, some seriously great efforts follow. We like this burpee/row combo because it’s difficult to be well balanced in these two movements, sure you can be huge (like me) and pull big numbers on the erg but when it comes to burpees, goodnight. Or, conversely, you could be small and nibble, busting out burpees like jumping jacks but totally blow it on the erg. It’s a great equalizer and really gives those who are balanced in capacities time to shine.
Links:
Eat – Coconut Nibs – Made these last night, they are awesome!
Think – Beverage industry douses tax on soft drinks – LA Times
Laugh – David After Dentist – An old video, but if you haven’t watched it, do so.
CrossFit's Foundations
7 comments
i love david!… i feel funny. why is this happening to me?
Do we really need to see a shot of Hoby’s ass??
You love Hoby’s arse!
Let’s not look past Todd’s face on this pic. That’s motivated!
Is there any other technique to grind up the goods for that coconut recipe? It looks tasty but I dont own a food processor :-/
Chris, you could do it with a knife. But you’d have to want it real bad. Also, that blender of yours isn’t just for margaritas, you can probably pull it off in there in small batches.
i’ll give the blender idea a shot, thanks dood
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