Wreck Yourself Wednesday 12/12/07
“I think I am in a perpetual state of soreness,” remarks Shay, as Kostas thoughtfully readies the “Flesh Storm” exercise. Last minute pre-workout conversations are always cherished before the clock strikes.
We go on to discuss the underlying strategies that evoke this soreness Shay refers to. Meanwhile, Nate is playing around with a small boulder he scavenged from some hippy’s garden from behind the Mesa complex. Suddenly he perfects a fine movement, thrusters, with the irregular shaped rock. It’s perfect. The ab-roller is instantly nixed to provide room for this new exercise, “Heart of Stone.” So named because the rock’s obscure heart-like shape. Time is almost up and the workout sequence is authoritatively shouted to the “first-timers” who eyes comb over the various contraptions and devices that are methodically laying around. The live Slayer show starts to rumble and we are on our way. Highlights this week included Kostas’ mad dash for the finish line in the final seconds of his third dance with the “Flesh Storm.” He brought the fucking sled home on time but ended up reviewing his lunch on his way to box jumps as a consequence. Way to go Kostas!
Your WYW Summary:
Warm-up run and stretching, 20 minutes.
8 minute circuit of 8 exercises (1 min/ea.), 4 circuits, 2 minute rest between circuits:
Bucket Carry
“South of Heaven”
“Flesh Storm”
Box Jumps (22″)
Jump Rope
Tire Smash
“Heart of Stone”-NEW!
Spin the Biscuit
Attendees :
Lin
Kostas
Nate
Jon
Shay
Charles
As always everyone is welcome to come out every Wednesday, as long as you don’t have “stuff” to do. We start at 4:30, sharp.
Posted in Training | 7 Comments
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Aw, I thought we were going to call the stone exercise Rock Bottom!
Also, as I’ve said a couple times already today: I am in a world of pain. Looking forward to next Wednesday!
I have a new exercise idea that I think should replace spin the bisquit:
“Ram the Rod”
Lay down and alternate performing toe touches and “skull crushers” with the metal rod
(skull crushers are a triceps exercise; toe touches are a difficult abs exercise)
ooo also, maybe we can use the bisquit as a heavier weight for the “heart of stone”
WYW was awesome this week. Fully engaging. It might be good to use the rock to do straight-arm biscuit spins and use the biscuit for thrusters…
Good workout everyone. I don’t think toe touches are good with the rod since its not heavy enough.
Stay tuned for the olympic weight debut.
There are two places that don’t hurt – my biceps and my calves. Any suggestions?
Also, I really like these:
http://media.crossfit.com/cf-video/CrossFit_BallSlams.mov
http://media.crossfit.com/cf-video/CrossFitKids_BurpeeGames.mov
if kids can do it…
If your calves don’t hurt, sprint harder on the flesh storm.
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