WOD 01 23 13

A. Goat Work: Select one of the following goats (weaknesses) to practice for 20 minutes:

  • Pistols (One Legged Squats)
  • Double Unders

B. 15 minutes of:

Walking Lunge

Broad Jump*

Barbell (65/45) Box Step Up (20″/12″)

Air Squat

This WOD should be done at a 70-75% conversational pace.  There are no assigned reps schemes.  Begin with the first movement and continue until you notice yourself slowing down, when you will move onto the next movement.  Continue to cycle the movements as you notice yourself slowing down.  You can count total reps but we don’t really care today (gasp!).  Today’s goal is just to move at a manageable pace and never stop moving.  You’ll get to move heavy weight another day.  Oh, and don’t forget.  It’s WV Wednesday.

*both feet must leave together

Post goat work, and comments.

01 23 13
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20 thoughts on “01 23 13

  • 01 23 2013 at 3:31 pm

    Hello from Mission, TX…. Visiting the parentals for a few days in their winter habitat…
    I’ve worked out 2x this week at a Gold’s Gym to try and keep up with the Wendler…
    My squat workout was hard – ended at 2×345 (assuming their bar was 45 lbs – it was bending like a mofo…) – couldn’t really push myself due to quads just being super sore of late…
    My bench workout was better – ended at 2x245ish…
    Did some dynamic pushups, dips and a lot of pullups to keep on top of things… also some toes to bar, which got a lot of weird looks…
    For MetCons I’ve been taking it kind of easy due to my quads… hitting the ellipse machine (I know – lame)… I have my new jump rope – planning on training on double unders later today… tomorrow, maybe a mile run for time or something from the Travel WOD set…

    Let me just say – it’s good to go to a global gym every once in a while to see what you’re missing back at the home gym – no comparison…

    Later –

    • 01 24 2013 at 6:18 am

      Stretch those quads, buddy!
      Good to hear from you.

    • 01 24 2013 at 9:30 am

      Hey Troy!
      Totally hear ya. I get all kinds of odd looks and grumbling meat-heads when I use any barbell at a globo. Boy, do they get pissed off when a woman uses their bars! Good job getting work done while travelling!

    • 01 24 2013 at 9:43 am

      Troi, also, have you tried rolling your quads out on a foam roller? It’ll smart, but may provide some relief.

  • 01 23 2013 at 4:20 pm

    Agree with Troy…I “worked out” at a planet fitness not too long ago and they have an alarm that goes off if you drop a weight or judge. Admittedly I was doing a lot of judging but I did manage to make it go off when I set down a deadlift too hard. Anyhoo, yesterday’s wod managed a solid lactic acid build up so see ya’ll Thurs.

    • 01 24 2013 at 9:42 am

      Dallus, I went into this sore as hell, but I think the “metcon” really helped flush all the yucky stuff out. Felt way better afterward, and feeling good today today.
      Low(ish)-intensity, full range-of-motion movement reduces the DOMS, apparently.

  • 01 23 2013 at 8:46 pm

    Holy cats we had first time double unders happen for three athletes tonight! Big deals!

    And Pistols for the 5:30 class!

  • 01 23 2013 at 10:17 pm

    Someone in the 4:30 class got her first pistol AND wrote her first sticky note PA! Way to go Laurie 🙂

    Today I just fell a lot, and then I complained a lot. I should not be allowed to talk during a metcon, even if it’s supposed to be done at conversational pace!

  • 01 23 2013 at 11:28 pm

    Hey Lori, you should comment every once in a while so people know how to spell your name!

    • 01 23 2013 at 11:29 pm

      (Too easy M1)

      Awesome job on those pistols guys!

      • 01 23 2013 at 11:29 pm

        Pistils (Josh!)

      • 01 23 2013 at 11:46 pm

        Whatever, Lay

  • 01 24 2013 at 6:22 am

    A. Worked on double unders and did “Flight Simulator”. 40 on the way up, 12 minute cutoff.
    B. ??? reps, Rx

  • 01 24 2013 at 9:35 am

    Despite feeling “odd”, I made it in for the WOD today.
    Did 3X3 weighted (12#) chin-up negatives (as prescribed by Lei a while ago but I totally forgot until today).
    A. Worked on both DUs and Pistols. Got 7 DUs in-a-row with a weighted vest (something about looking in the mirror helps me out when doing DUs I think) and worked the quads and glutes with some low-hold pole-assisted pistols (at least 30 per leg).
    B. Broad jumps were the worst! I actually counted, 250 reps with 12# weighted vest (only 20 of those were broad jumps).
    Yay Lori!!! And impressive show by Kristin (sp?) and Jeanine on their DUs today!

      • 01 24 2013 at 9:47 am

        Thanks, Fillip!

    • 01 24 2013 at 9:46 am

      Oh yeah, B was Rx for me, too. (I so rarely get to say that!)
      And my pistols were with the weighted vest (12#).

  • 01 24 2013 at 10:02 am

    My lower back is very achy today 🙁 but I did do a couple actual pistols for the first time (thanks to Jen’s help!)

    • 01 24 2013 at 10:20 am

      Mine too, Sheryl. I think that’s from the weight vest.

      • 01 24 2013 at 12:51 pm

        I think so too

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