John F. did a crossfit workout: Okay, that kicked my ...

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great "Rahoi"

Okay, that kicked my ass.

Warm-up:
DROM – I've come to love this. Check it out: http://bit.ly/y9OGy4
then 2 Rounds of:
* Sampson stretch
* Overhead squats
* Sit ups
* Supermans
* Pull ups
* Dips

Pull ups are coming along nicely.

Today's workout was:
Do as many rounds as possible in 12 minutes of
* 12 box jumps (18" box)
* 6 Thrusters (95#)
* 6 Bar-facing burpees

I have a 24" box, but having never done box jumps before I thought it smart to start lower; conveniently, my bench is exactly 18", so voila!
Otherwise I did the workout as recommended.

I did 3 rounds, and it kicked my ass. Most of the 12 minutes, I believe, we spent catching my breath.

Enjoy the Super Bowl tomorrow, kids, and the UFC fights tonight, if that's your thing. Shalom!

  • Michelle

    Nice job John!!!!

    almost 6 years ago Like

  • Mimi
    Mimi

    Great workout. Bar facing burpees are tiring. Good DROM video. I'm very lazy about a proper warm up. Reminds me of the kind of warm up we did when I tried tae kwon do. For box jumps, a coach told me she does steps up on the box first to get a better idea of the height. Seems like an obvious thing but something I never thought of.

    almost 6 years ago Like

  • John F.
    John F.

    Good idea on the steps—the 24" box is intimidating!

    almost 6 years ago Like