081213 WOD
A. Warmup
150 double-unders
EMOM 3 toes-to-bar
6:00 time cap
B. Back squat
3 x 5
Add 10#; if you missed last time, don’t increase
C. For time:
5 C&Js (185/115)
25 box jumps (24/20)
4 C&Js
20 box jumps
3 C&Js
15 box jumps
2 C&Js
10 box jumps
1 C&Js
5 box jumps
Pro surfer and CFUM athlete Isaac Stant just released a new video, which highlights the efficacy of CrossFit: “Training for the unknown and unknowable.”
The film features Reebok-sponsored CF star Andrea Ager and blends harrowing surfing footage with CrossFit training clips.
Each winter, Isaac paddles out at Peahi to face the tallest waves in the world; the sessions become life-and-death situations, where skill, strength and mental toughness can mean the difference between survival or sudden mortality.
Unlike most sports that have predictable environments and conditions, big-wave surfing is, by nature, uncertain. This makes preparing for it so tricky.
That’s why Isaac (like members of the military, police and fire) does CrossFit. Because it prepares people for their sports, jobs and outside-of-the-box activities.
So next time you’re doing a WOD, think of the insurmountable carryover our “Sport of Fitness” contains. It’s something that can give you chicken skin, when you truly sit with it.
Mahalo to Isaac for representing CrossFit so well. Please share his film with friends and family!
081013 WOD
A. Group warmup
B. Stretch
C. 1:00 ME at each station:
• Wall balls (20/14) to 10′ target
• Row (for calories)
• Russian kettlebell swings (53/35)
• Box jumps (24/20)
• Front plank hold (If hold drops before 1:00 expires, remaining time will be subtracted from 60 seconds and converted to reps, then subtracted from total).
Three rounds, resting 1:00 between each. Score is total reps.
