Friday - 5/7/10

Friday Chipper
(Mostly taken from WOD #4 at the East Central Regional Qualifier)
400 Meter Run
50 Box Jumps 24"/20"
40 Kettlebell Overhead Swings 24/16kg
30 Burpees with jump over sand bag
20 Sand Bag Cleans from ground to front squat 50/30lbs
10 Dumbbell Shoulder to Overhead 65/40lbs
20 Sand Bag Cleans from ground to front squat 50/30lbs
30 Burpees with jump over sand bag
40 Kettlebell Overhead Swings 24/16kg
50 Box Jumps 24"/20"
400 Meter Run


For a little extra: do 15 air squats between each exercise.


No Gym WOD:
400 Meter Run
50 box/tuck jumps
40 Sit Up to Jumps
30 Burpees
20 Broad Jumps
20 Ice Skaters
30 Burpees
40 Sit Ups to Jumps
50 Box/Tuck Jumps
400 Meter Run

For a little extra, you got it, 15 air squats between exercises.

Notes:
Chippers are a blast.  Basically, taking a well-thought-out collection f exercises, mostly at a high rep counts and just blasting through them.  CrossFit has popularized this like crazy and they truly are just a fun, fun way to get an awesome workout in.  For anyone new to CrossFit though, remember that there is a ton more to general fitness than just being able to do a ton of work really fast.  I see so often, people get excited about this sort of thing and begin programming them in every day.  That is a sure fire way to overtrain, and come down with some sort of overuse injury.

Scale it back a little, keep them as a special WOD for a cool group of people, or a vacation on the beach (workouts on the beach are up there in the est ever locations!).  I will probably program some form of chipper each Friday.  As I always say to my baseball guys: "Friday Fun-day!"

Total Inspiration To Run Around More