Early bird with “Robot Pistons”
Jul 2nd, 2009 by Jarhead
Bones was the brave Crossfit Zone coach that met Packman, Jessica and me at the Zone early this morning for the inagural “Early bird” class. It felt awesome to get the WOD done before 8 and get to work on time. The WOD was a tough one (don’t know why I even say that any more – they are all tough ones!) – the overhead walking lunges were brutal and fun all at the same time. This was the second time I have finished the workout without any mods which was also awesome 
CrossFit Workout of the Day
“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips
Buy In:
Row technique – each person does 3×70m with perfect form
WOD – “Robot Pistons” for time
- Row 500m, then
2 Rounds of:
- 10 wallball (20#)
- 10 box jumps (24″)
- 20 squats
- 10 steps per leg overhead walking lunge (85#)
My time was: 16′08″
Cash Out:
5 x 20sec partner assisted handstands
You did great today, Donald! Your strength is really coming along. Way to lunge it out!
Dude – you are getting stronger, for sure.
I can take care of those calves for you…!
Thanks : )
I can see some gains but still have a ways to go, the strength to do 20 dead hang pullups would be cool.
I seriously need to look at getting some one to donate massage therapy to the ’cause’ ; )
We have a couple girls in massage school at the gym and also Tara is a RMT