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January 25, 2009

“What evil mind thinks this stuff up?” You may ask yourself when you see a WOD like today’s. But notice what coach Glassman wrote in the CFJ From the summer of 04′

Workout Design
The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.
Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best of workout design. When everything goes right the finished product comes alive in a blend of elegance, simplicity, form, and impact.

Here’s one we could not do until now thanks to our new rope!



“The Chipper”

25 Walking Lunge Steps
20 Pull Ups
50 Box Jumps 24″
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettle Bell Swings 2 Pood
30 Sit Ups
20 Hanging Squat Cleans 35lb Dumbells
25 Back Extensions
30 Wall Ball
3 Rope Climb Ascents
For Time

It Can Be Done!

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  1. Nicole Reply

    No sweat, one round or three? Just kidding!!! The hanging squat cleans using dumbbells and the rope climb will be firsts for me. Look forward to the challenge:)

  2. Littles Reply

    YES! I love workouts like this.
    I might need a crane to get me up the rope, but I’ll bring it.

  3. Mark Lee Reply

    It is as bad as it seems. That rope is tough at the end! I hope I’m ready when Nicole and Sarah program the S.A.N.T.O.P.A.T (spouse abuse new trainers on a power trip) workout-Just kidding you know I love you sweetie.

  4. Littles Reply

    What’s the girls rxed wall ball weight, squat weight and KB?
    Didn’t look like they were doing the same as the guys.

  5. Mark Lee Reply

    Girls Wall Ball 14-Squat 25-KB 1.5

  6. Tim Gagne Reply

    Great coaching and encouragement tonight Mark! Both were needed for that one. I love/hate how you have such a good eye, and can spot things from across the room – like when I’m “relaxing” during the down portion of a KB swing. You don’t let us get away with anything and that marks (no pun intended) the sign of an excellent coach.

    So heres to you, “cheers.” I’m drinking this one in your honor. And yes, it will be for time!

  7. Littles Reply

    That was a fun workout. I liked the new challenges.
    Thanks Mark!

  8. Nicole Reply

    I agree, great workout! I love the variety provided by the CrossFit programming. Keeps you on your toes, or on your hands, back, knees…

    Phoebe you are doing amazing! Make sure not to wear yourself out though, rest days are important for recovery.

    Congrats on the rowing Rita!!!

  9. Littles Reply

    Mark, thanks for the form reminder on the wall balls, it wasn’t below my chin. When I’m racing and fatigued I space on how to do things correctly.

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