Tag Archives: 5 Minutes of Fun

Team WODs

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Yesterday’s workout was a fun one. Well, “fun” is up for interpretation. I don’t think many would actually think this was “fun”. Maybe I’m just crazy.

We started out with 5 minutes of fun:

  • 1 minute of jack-knifes (20lb med ball)
  • 1 minute of leg raises
  • 1 minute of jack-knifes (20lb med ball)
  • 1 minute of leg raises
  • 1 minute of jack-knifes (20lb med ball)

I think I got something like 109 or 115. The 20 lb medicine ball became heavier and heavier as time went on. I think someone was playing a joke on me. We then continued on to a nice little team WOD that Dave made up:

3 rounds of

  • 2 minutes of {row, renegade row, squat}

I didn’t keep track of my reps here. There was no rest in between rounds and at the end, we had to add up our team score. I don’t remember what my score my team got. We came in 3rd out of the 3 teams, but I still got a great workout.

Night of 100 Cleans

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I was very apprehensive about going to work out last night. If you read my previous post, you know about my current physical problem du jour (i.e. I hurt my neck sleeping). Since Monday, I have been doing rehab exercises and using the roller quite a bit to get in there and massage things out.

Yesterday around 4pm, I felt really good. I didn’t have any pain and I was rearing to go. I called the chiropractic office near my house that we have been wanting to go to for a while (Maximized Living in Cedar Park) to see if they had any appointments for today. They have split day hours, open in the morning for two hours and at night for two hours. There were no appointments open for me, so I decided to go to the gym. I figured I would rehab more if I needed to and try a light version of the WOD.

Yesterday’s WOD was:

  • 4 cleans on the minute for 25 min

Followed by:

  • “5 minutes of fun”

The Rx for the cleans was 155lb for guys. I didn’t want to go Rx as I didn’t want to worry about tweaking my neck further. I tried a few with a modest 135lbs. They felt fine. I didn’t feel any stress on my neck and back. I knew though, that it was really important to keep my form very strict to avoid injury.

So, I started out with 135lb. Scott and Trevor happened to be around watching and were encouraging me to go up in weight. For sets 1-19, I think, I got the 4 reps in over the course of about 10-12 seconds. Bowing in to peer pressure (i.e. Scott and Trevor had the plates ready and I didn’t really have a choice, Trevor says), I went up to 145lb for sets 20-22, then again up to 155lb (Rx) for the last 3 sets.

This workout was HARD. Obviously it would have been WAY harder had I done it entirely Rx’d but, I hate taking chances when I am trying to get over an injury. I am happy that I took it slowly and cautiously building up the weight as I continued to feel OK. Today, I am working on stretching a lot and continued use of the Grid Roller.

These 100 cleans were followed up with “5 minutes of fun” which consists of:

  • 1 min regular crunches
  • 1 min oblique crunches (left)
  • 1 min oblique crunches (right)
  • 1 min reverse crunches or leg lifts (I did leg lifts)
  • 1 min regular crunches

The scoring on this one is to count your total reps. I was cautious with this one too as crunches usually put a lot of stress on my neck. I counted 282 total reps. I was trying to find the last time we did this on my blog, but I guess I didn’t tag it. Oh well.