Working out on the road: YHC has been on the road lately. First to the wilderness of upstate NY, now out in Seattle WA. YHC was able to squeeze a quick run during the one day in Columbia between trips with some Ramble folks, but mostly it’s been a few weeks full of #SadClown workouts. #SadClown workouts always lack the intensity, structure and fun of an F3 workout. Solo runs are OK, and should be a staple for all runners, but bootcamp style workout is a struggle. While away, YHC will usually revert back to the pre-F3 days when all workouts were solo and usually done at home.
There are a ton of freely available Crossfit websites that will post their WOD (workout of the day, also where YHC stole WOW from). Usually a WOD will require equipment, which doesn’t do you much good, but if you search “travel WOD” or “out of town WOD” you can find pages and pages of workouts. Also, Chaser’s famous 300 workout is always a good one (http://f3nation.com/2017/02/14/brickpile-loves-the300workout-or-was-it-296/).
When picking the right WOD try to challenge yourself, and don’t just pick what you want to do. Most WOD’s will be only about 20 minutes or so (sometimes less). So be sure to take your time and warm up. A WOD is meant to be done at a very high intensity. Don’t ramp up the intensity, cause the workout will be over before you know if. Warm up and then launch right into it. These can tide you over till you get back in the gloom.
WOW: This weeks WOW comes from the star-studded Legion convergence Q’d by Heist, HeeHaw, Copay, and Corndog. See the full BB (which you should, it is very well written by Heist) at http://f3nation.com/2017/07/04/columbia-convergence-at-legion-7417-76/.
The Thang:
Warm Up (to honor 7/4/17 76)
- Merkins (very, very, very slow)-7 IC
- Man Maker Burpees (8 count)-4 IC
- Squats-17 IC
- Flutter Kicks-76 IC
- Count off into groups of 4
- Follow Team Qs: 1-HeeHaw, 2-Corndog, 3-CoPay, 4-Heist
Pain Station #1-Basketball Court:
- Group 1- Rotate Flipping Tractor Tires to end of court and back
- Group 2- Max V-ups until Group 1 returns
- Rotate Groups- AMRAP-10 Minutes
Pain Station #2-Pull Up Bars:
- Group 1- 10 Pull-ups
- Group 2- Max Dips until your partner completes Pull-ups
- Rotate Groups-AMRAP-10 Minutes
Pain Station #3-Steep Hill on Damson Ln:
- Overhead Press with cinder blocks to top of hill
- Top of hill-Around the World Merkins on blocks
- 10 Inclined Merkins on block
- 10 Merkins with left hand on block
- 10 Declined Merkins with feet on block
- 10 Merkins with right hand on block
- Curl bricks to bottom of hill
- Bottom of hill-40 Plank Jacks on blocks
- AMRAP-10 Minutes
Pain Station #4-Concrete Bleachers:
- Box Jump plus 5 Squats for each step to top
- 5 Declined Merkins on each step to bottom
- AMRAP-10 Minutes
Back to COT for HEEHAW 13 Colonies and 50 States Tribute
- (Stars and Strips blasting in background)
- Line up along first base line
- Hold Starfish right side-50 seconds
- Hold Starfish left side-50 seconds
- Wind sprint to 3rd base line fence and back
- Rinse and repeat 13 times
The goods: There’s not much not to like about this workout. It really hits all of the core tenements of a good bootcamp Q.
- Pain Station #1 might be my favorite with good old fashion core work. Most people think of core as abs, but it includes lower back and obliques as well (all shredded here).
- Pain Station #2, has two of the best full upper body, body weight exercises out there.
- Pain Station #3 is where things got just plain ugly. Shoulders and chest were KILLED. Merkins aren’t HC’s strong suit and this station would have been bad (had YHC been able to go).
- Pain Station #4, got some tough leg work in.
To finish things off some plank/sprint with music in the background. This workout has it all. Well planned, well thought out, well coordinated and well executed.
Hats off gentlemen.
Aye!
-Stache