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"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy."
-Arthur Ashe
FUBAR#4 April 2010
'The Box' Special (Blatantly adapted from CF Fran WOD)
21-15-9 reps of:
Thruster @40kg (M) 25kg (F)
Gold standard Burpee (Press-up) with 8ft target jump touch
As fast as possible.
2 min Rest Then into:
Max effort Jingle-Jangles (5m shuttle sprints) in 2 min.
The above combo of Thruster and burpee was put together to alleviate the limitation of an individuals ability to do a kipping pull-up, thus allowing the athlete to still blast through this type of session and not grind through with frustration. I personally find that this combination also induces a higher oxygen debt when done with meaning and intensity!!!!!
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FUBAR #4 April 2010
#1
Chet 
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Posted 06 April 2010 - 10:19 PM
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#2
chronyx
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Posted 17 April 2010 - 06:32 PM
This is a good workout - hit me everywhere and for the burpees my intensity was replaced with hang in there and just keep grinding them out 
The jingle-jangles are a great addition too.
I used a 25kg bar for thrusters - Chris and I had just done squats @ 90kg!
The jingle-jangles are a great addition too.
I used a 25kg bar for thrusters - Chris and I had just done squats @ 90kg!
#3
Mark
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Posted 18 April 2010 - 05:45 PM
Thanks bud, glad u enjoyed it;-)
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#4
Franz29
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Posted 24 April 2010 - 10:20 AM
21-15-9
Thrusters (40Kg)/GS Burpees to height.
rest 2 mins
2 mins JJ's
7:31
Then 48 shuttles (24 there and back)
Nice one Mark, cheers. Will def. do this one again - next time not in the same workout as 5, 3, 1 Squats and press
Thrusters (40Kg)/GS Burpees to height.
rest 2 mins
2 mins JJ's
7:31
Then 48 shuttles (24 there and back)
Nice one Mark, cheers. Will def. do this one again - next time not in the same workout as 5, 3, 1 Squats and press
- Stephen A Hollingdale
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
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