Today I had the pleasure of working out at CrossFit Counter Culture in Encinitas, CA.  My fellow Pit: CPT Ohana member Andrew Thompson invited me to join the group for their morning WOD.

3 Rounds for time:

500 meter run

12 Dead-lift (body wt.)

21 Box Jumps

As your “humble” pace-setter I completed the above in 11:18.  Andrew Thompson (fellow Pit Ohana) finished in 11:17 and the best time posted was 9:28, so you can see that I was not leading the pack.  I want to thank the group at CrossFit Counter Culture for allowing me to workout with them today, what a great gym with great people.

More running…I can’t believe it either.  However, I’m staying at a hotel that has limited equipment, and coming up with WODS on the road is always a fun challenge, doing my best to improvise, and adapt to the space and availability of tools to use for a workout.  Normally, I’m not a big runner, but I’m finding CrossFit type running WODS to be beneficial while on the road and a good change of pace for me.  Furthermore, I’m meeting up with a friend tomorrow at his CrossFit gym (Counter Culture in Encinitas, CA),  so I did not want to “over-train” prior to being pushed hard tomorrow.

Today’s WOD – 11 Rounds:

Run/Sprint 1:20 – 0:40 recovery/walk

As your “humble” pace-setter I covered about 3.5 miles.

Today’s WOD is from what I believe to be from military special forces (not sure exactly which branch, but I think Navy Seal).

For Time:

50 Burpees

75 Flutter Kicks (4 count)

100 Push-Ups

150 Sit-ups

As your “humble” pace-setter I finished the above in 15:24.  Preform all reps/exercises in sequence listed above, do not partition this one.

As many of you know we’re not big on running at Black Belt Workouts LLC.  It not so much that we’re against running as we are in how running is used in training.  With an open mind I came across some CrossFit running WODS and they looked like they would fit our efforts in becoming an unstoppable force.  I found this WOD to be just what I needed, in that it provided a good workout, pushed me a little, added variation in my routine, and mostly provided an excellent “active” rest/recovery for me.  So remember, it’s not that we’re against running, it just how we’ve usually seen running used in a training schedule.

3 Rounds – Running: (not jogging,  but running, just short of an all-out sprint)

3:00 running, 3:00 recovery (e.g. brisk walk)

2:00 running, 2:00 recovery

1:00 running, 1:00 recovery

Overall, I covered 3.54 miles between the running and recovery.

Round 1: For time complete 10 rounds of the following

5 Pull-Ups

5 Push-Ups

5 Sit-Ups

5 Air Squats

As your “humble” pace-setter I completed the above in 10:34.

Round 2: AMR for 15 minutes

5 Clean & Squat w/dumbbells

10 Bench Press w/dumbbells

5 Pull-Ups

As your “humble” pace-setter I finished 6 complete rounds and finished out the clock doing 7 pull-ups.  I used two 50 lb. dumbbells.

Round 3: 5 minute of abs (your choice)

I did ab twists, ab rows, bicycles/hot potatoes, leg raises, and sit-ups holding a 12 lb. medicine ball.

NOTE: Not all have access to pull-up bars and/or have difficulty with pull-ups, so if need be, you can substitute with heavy barbell or dumbbell rows.

Every 2 Minutes for 20 Minutes:

20 Kettlebell Swings

80 Punches (Heavy Bag)

8 Kicks (Heavy Bag)

You have 2:00 to complete the above, any time under 2:00 is your rest.  Repeat for a total of 20 minutes. This WOD ends up being 200 swings, which does a good job of fatiguing you and mimics a good sparring session on the bag.

As your “humble” pace-setter I used a 60 lb. kettlebell for the swings.

3 Rounds for time:

20 Push/Shoulder Press

15 Bandit Loop Horizontal Pull-Ups

10 Tractor Tire Flips

As your “humble” pace-setter I completed the above in 20:05, using two 50 lb. kettlebells for the push press…the tire weighs 400 lbs.

AMR in 20 Minutes:

50 Heavy Jump Rope Rotations

5 Thrusters

10 Bandit Loop Lunges (5/side)

10 Bandit Loop Lunge Jumps (5/side)

As your “humble” pace-setter I finished 6 complete rounds in 18:21, then I collapsed.  I used two 40 lb. db’s for the thrusters and the battle rope weighs 5 lbs.

Finisher:

0:45/0:15 – Bandit Loop lunges (for each leg)

0:45/0:15 – Bandit Loop lunge jumps (for each leg)

5 minutes – as many Bandit Loop pike-tucks as you can in 5 minutes.  (I grind-ed out 83)

NOTE: Start & finish with 250 punches on heavy bag (combos) – only do the 250 punches to begin & at the end to finish (e.g. only 500 punches in the WOD & not part of each round, but it is part of your total time.

5 Rounds for time:

5/side – DB or KB Side Chest/Floor Press (cross right leg over to left side when pressing w/right & cross left leg over to right side for pressing with the left)

10 Pull-Overs (lying on floor, leg straight)

10 Elevated Bandit Push-ups (e.g. below parralel)

5/side – Alternating Bandit Fly’s (e.g. the opposite arm that is pushing goes straight out)

Finisher – 250 punches on heavy bag

As your “humble pace-setter” I completed the above in 25:06, using a 55 lb. db for the side chest press & a 44 lb. kb for the pull-overs (could sub with barbell, etc.).

5 Rounds for time:

50 Heavy Jump Rope Rotations (5 lb., 9 ft. battle rope)

6 Turkish Get-ups (db or kb, 3/side)

20 Sit-ups

As your “humble” pace-setter I finished in 21:15, wearing a 20 lb. weight vest and using a 35 lb. kettlebell for the Turkish Get-ups.

Note: You can sub Double Unders if you don’t have a heavy jump rope, but if so, reduce the rotations in half.   If you choose or can’t use a weight vest, you might consider upping the reps on all of the stations.