Wednesday 01/28/09

Location: CHS
Time: 5:30 a.m.

Overhead Squat
5 x 3

Rest several minutes. Then complete for time:
20 Push-ups
2 KTE
18 Push-ups
4 KTE
16 Push-ups
6 KTE
. . . Continue reducing push-ups by 2 reps and increasing KTE by 2 reps until you reach 2 and 20, respectively.

This WOD comes from Coach Rut at CrossFit KC.
Posted by Phil

8 comments:

Kiley said...

Brilliant! I lof it!

January 26, 2009 at 11:32 AM
Phil said...

I assume you are referring to the new time, yes?

January 26, 2009 at 12:14 PM
Kiley said...

Um, yes.

January 26, 2009 at 1:14 PM
Kiley said...

Also, Phil on your rest days do you totally refrain from working out? I'm trying to decide as my mileage increases for my 1/2 mary if I'm going to totally rest every three days or what. Otherwise I'll have to do 2-a-days b/c I'm NOT getting up at freakin 3:00 am to run. Unlike some people I know.

January 26, 2009 at 1:55 PM
Phil said...

115
125
135
145-3 rep PR
155-3 rep PR

It might be time to start working toward 15 reps of bodyweight OHS. Maybe getting 1 rep of bodyweight OHS would be a good place to start.

Push-ups and KTE
13:40

Also, I know we already discussed the running/rest day topic, but I forgot one thing - I don't generally count recreational sports against the rest day. So for example, I played basketball this past Sunday even though it was a rest day.

January 28, 2009 at 8:34 AM
Kiley said...

CF: OHS 5 X 3 - 45, 55, 60, 65, 70 PR woot!

This about KILLED my poor little baby hands.

16:39 Also, OW! =)

Also, the rec sports makes sense. I think I might go splash around in the pool tomorrow but not do a specific work out...

January 28, 2009 at 9:29 AM
dmegs said...

Good morning...did the Wed. WOD using wall push-ups. Time of 13:03. For OHS used fit-ball and then 10 lb. curl bar. That was tough.

January 29, 2009 at 8:40 AM
Kiley said...

Nice job Ma and Pa Meggers! =) Woot!

January 29, 2009 at 9:44 AM

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