Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run

Clean & jerk @ 80-85% 1 rep max, 2-2-2-2-2-2-2

5 rounds of:

200m Sprint
Max rep thrusters at (135 lb./95 lb.)
Rest 1 minute

Post clean and jerk loads and total WOD reps to comments.


By now, you have found out CrossFit can inflict it’s own special kind of havoc on your body. Some WODs leave you thinking you can conquer the world, while others make you wish for a special CF7 taxi service to drive you home because you aren’t sure exactly where you live and if you can get there safely….The reps and volume all will take their toll, and whether you are brand spanking new to CrossFit or a seasoned veteran ready to compete, there are three things you can do to enhance/improve your WODs and recovery.

1. Take an ice bath.

Have you ever had a WOD where your legs felt like they just wouldn’t go? Or you body is just smoked, and no matter how much your mind tries to tell your body to MOVE, your body has gone on strike and refuses to go one more step…That’s when it’s time for an ice bath.

If you’ve not ever taken an ice bath, it’s a very special treat. It’s not easy, and getting in the water can be a bit of a shock at first. But, if you can make it past seven minutes, you can sit there forever. If you are a first timer, shoot for 7-10 minutes. Fill up your tub with cold water first. Then add a couple of bags of ice (and get the 20 lb bags). Get in and enjoy. Be sure to take something to read/drink/listen to because after two minutes, you will want to get out. Have a distraction, and seven minutes will go by quickly.

Once your time passes, jump in the hot shower to warm your body back up. When you get done, you’ll feel like a brand new person!!

(Ryan says take a hot shower, then ice bath, then hot shower.)

2. Make the best ice pack ever.

When I broke my feet, one of Coach B’s old geezer friends told me about this ice pack**. It’s literally a game changer. The picture is my actual ice pack, and the longer it sits in my freezer, the more awesome it gets.

You need two big ziplock bags and a bottle of rubbing alcohol. Dump the bottle of alcohol in one bag. Refill the bottle with water and dump it in the bag. Fill up the bottle again with water, dump it in. Seal up the bag, put it inside of another bag, and then seal the second bag. Freeze. It actually turns into this slushy ice that makes whatever is sore feel 1000 times better.

Why is it great? Alcohol freezes at a cooler temperature than water, so this ice pack gets really, really cold. If you have something that is particularly sore, this ice pack will do wonders. Just be sure when you use it, you put a cloth around it, and only use it for 15 minutes at a time.

(**Yes, I broke both feet – but not at the same time. Just one after the other. And, Coach B calls his friends his old geezer friends – it’s a term of endearment 🙂 .)

3. Get your MWOD on.

Mobility WODs (MWODs) are something you need to do EVERY SINGLE DAY. They are singularly the one thing you can add to your CrossFit routine that will not only make you a supple leopard, they will help prevent injury and make you a better CrossFitter. It’s true – I’m not making that up. 🙂

Sign up and follow MWOD and commit to doing the MWODs every day for the rest of the summer. See for yourself what they can do for you!

Here is your first assignment:

Post thoughts to comments.

Monday WOD, June 25, 2012

4 thoughts on “Monday WOD, June 25, 2012

  • June 25, 2012 at 9:14 am

    C&J 185
    41 Thrusters in 11:25

  • June 25, 2012 at 1:28 pm

    C&J 165#
    31 reps RX. No bueno

  • June 25, 2012 at 6:16 pm

    Today hurt in 100 degrees after taking two weeks off!

    C&J 205#

    WOD: 8+8+7+7+2=30 rx’ed

    That last round I fell over after two reps…was hoping for seven oh well!

  • June 25, 2012 at 8:46 pm

    Heat sucks. Wait, aren’t we supposed to embrace the suck?

    165# C&J

    7-7-8-8-8=38 at 115#

    (Ryan told us not to do 135 unless we were confident we could get at least 5 each round. I knew that wasn’t going to happen, hence the 115)

Comments are closed.