Wednesday, May 14, 2008

A CrossFit Workout: The Beating of a High School English Teacher

So, Mr. Mirek decided the other day that he was going to be very cheeky. He said that he was going to come to DC and not stop by and visit CFOT! I took offense and became indignant. Imagine that. :P I then told him that I was going to have to kick his butt for that. He said that first I would have to find him. I assured him that Tanya would be more than willing to help me out on that one. I told him then that I was going to write a workout called "The Beating of a High School English Teacher" in honor of him. He didn't work out today and said he would have done my workout if he knew what it entailed. Well, Mr. Mirek, no more excuses. 3-2-1 GO! You can post your loads and time to comments.

"The Beating of a High School English Teacher"
Run 800 Meters
[25 Box Jumps
25 Jumping Slamball
25 Knees to Elbows
25 KB Swings (Sub sledgehammer hits if possible X 5)]
Run 800 Meters
[ ] exercises X 4 rounds

Game on.... ;)


Mr. Mirek said...

don't have a slamball...what's the substitute i guess it might have to be called "beating of a substitute English teacher"

Katie said...

Slamball is a med ball... you don't have a med ball?

Mr. Mirek said...

not one that bounces...maybe that's not med ball is 14-15#...good or not? i think that weight will make this workout a killer...but maybe i'm just psyching myself out with that thought.

Katie said...

15 lbs would be ok... have you watched Jerry's tutorial on the jumping slamball? It doesn't have to be "bouncy" per say. If you throw it with enough force, it will bounce.

Tanya said...

Yeah I'm not an English teacher so I'm going to do Cindy instead. I'll keep Mr. Mirek honest for you though! Game on tomorrow!

Katie said...

Tanya, I'll be excited to hear how things go! :) Keep me posted. :)