Today is a statistical anomaly. Out of all the possible days of the year, this happens to be the day on which no fewer than FOUR CrossFit Steinbach members have a birthday. I’m not going to tell you exactly who they all are, but their initials are MMMK. One day a couple of weeks ago they all happened to be in the gym at the same time, and this remarkable bit of information was brought to light.
The metcon portion of the workout today has movements that at least one of these four people are good at… and one extra movement probably nobody likes. We are democratic that way.
A. Work up to a heavy set of 3 in the push press.
B. With a partner, do the following for time. For each movement pairing, one partner will be performing a set amount of work, and the other partner will be doing as many reps as possible of a second movement. Switch and repeat.
Partner A completes 80 double unders. Partner B does an AMRAP of KB swings (overhead). Switch.
Partner A runs 400 m. Partner B does an AMRAP of pushups. Switch.
Oh, and at the beginning of each pairing, you must do 10 burpees in sync with your partner. Make ’em pretty.
Post results to comments.
Happy Birthday MMMK! Hope I can get there in time to throw down with the 4 of you.
A: 90# feeling a little under the weather couldn’t do more than this
B: 13:44 worked with scott used the 44# KB for the swing.Scott and I did not end up counting our swings and push ups. Oops
I think democratic might be a little strong. I’m leaning towards demonocratic. The burpees increased the suck factor exponentially. BUT:
A. Was awesome for me today. Got at least a 10# PR when I PP 3 x 135.
B. With Colin, which was fun but of course upped the guilt factor on the burpees, since his are much faster than mine, even when he is injured. Fun but tough. 11:57. I got 25 KBS with the 44# KB and 21 push-ups.
Thanks for all the kind wishes!
A) 185 for 3. A couple of weeks ago I hit this for 1 and was on top of the world, so to push out three left me feeling pretty good.
B) did this one with Shelley. 10:43 for time…50 kb swings and 44 push-ups. Without planning or aiming for it I hit the same numbers as Colin…life is funny like that. Big props to Shelley for not punching me in the face as i started to push her during the last round of burpees.
fun work out today
A) got up to 75# with the PP which is another PR for me
B) Kelly was my partner today and we did pretty good. Managed to finish in 12:35. Got 29 kb swings using 35# never used that weight before so it was good. and got 32 push ups using the small side of the wooden boxes.
Man were all those burpees fun!!
Said no one ever!!!
great workout tho
Of course no one would say burpees were fun…they’d say they were Super, Awesome Fun!