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Mover’s WOD

Nick | 10/02/2013 | 10

looks pretty easy, right?

looks pretty easy, right?

In the realm of functional fitness, it doesn’t get much more real than the work movers do.  (I might be biased as I used to work as a mover…)

The workout today is an attempt to emulate what it’s like to live (a very short snippet of) a day in their shoes.  While we don’t have the fun elements of large, heavy pieces of furniture and narrow, winding staircases to deal with, we do have boxes.

The box run starts and ends most moves.  Movers work in a relay system walking a box to the next mover in the line and then running back to the person behind them in the chain to grab a box from them and continue on in this fashion.  This can last anywhere from 10 minutes to 30 minutes and beyond.

While we are not working in teams today, I implore you to treat this WOD as if you were.  Setting the box down early or not rushing back to the next one slows the whole process down and forces your fellow movers to work harder on your behalf.  Try to treat this like your livelihood depends on it and you might find yourself in a different place for this WOD.

Skill:

Gymnastic Stability

For 12 minutes, move through the sequence of:

Accumulate 30 seconds in a handstand hold (work at this for no longer than 1 minute)
10 hollow rocks
Accumulate 30 seconds in ring support (work at this for no longer than 1 minute)
10 superman rocks

WOD:

AMRAP 20
100′ box carry
200m run

ALSO: don’t forget the cookout/dance party this Saturday, 10/5, 6pm at the gym!  We will be grilling meats and invite you to come and bring other foods (your own meats to grill if you like.  Or something else…) and join us for what is sure to be a great time!  KP has promised a disco ball.  This will be a BYOB event.  Hope to see you there!

10 comments for “Mover’s WOD”

  1. Donne says:
    October 3, 2013 at 9:09 am

    WOD: 11 (3 rds w/box, rest w/lax ball crate & 3/4 pd)

    Not a fan of Mover’s WOD, and sadly there is video footage of this now (stink eye at KP). High point was first time able to kick up and hold a headstand, slowly the fear of all my BW above my head may go away … or not.

    Back up plan as being CFSV moving company has potential 630, nice work 🙂

  2. Ben PC says:
    October 3, 2013 at 9:17 am

    WOD: either 11 or 12 rounds, even with the chalk I sorta lost count.

    PLUS I kicked up into a handstand and held it… once.

  3. Mike says:
    October 3, 2013 at 10:31 am

    WOD: 13 + the box move

    More importantly, like Ben I got up into a handstand once! And I was able to hold it for 30 seconds, which was pretty awesome.

  4. Lydia says:
    October 3, 2013 at 1:19 pm

    No handstand kickups yet, but I could Feel the strength improvement doing walking up the wall-handstand and holding them for 30 seconds, so that was nice.

    WOD: 10 (mostly crates) and I’ll take it. I think this morning convinced me that I want to go unlimited for my CrossFitiversary, because any time I do two days in a row like this it feels Horrible… until it’s over, whereupon it feels Great.

    Great work from the 7:30 crew!

  5. Señor Lemus says:
    October 3, 2013 at 1:53 pm

    WOD: 12 + 100′
    Different.

  6. Jesse says:
    October 3, 2013 at 2:03 pm

    Do we get a free Gentle Giant T-shirt?

  7. Katie S. says:
    October 4, 2013 at 10:29 am

    11 + 60′, alternating between the box and a crate with weight in it. This was tough because my short arms couldn’t really get a good grasp on the box. Woke up with some gnarly bruises, so must have done something right. Right?

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