Shuttle Sprints and More

I think we’re all pretty familiar with the stomach churning fun known as shuttle sprints.  Sprint, turn, sprint, repeat.  Now if I was to tell you that on Thursday you get to engage in this excellent bit of conditioning, coupled with burpees, is that something you might be interested in?  As is often the case the “and more” here is burpees.  Yesterday the conditioning workout had movements that required a bit of focus matched up with burpees.  Thursday it’s simply sprints.  This is an all out, non-stop, burner.  Go fast.

September 16th, 2010

Strength:
3 x Max Rep Pull-ups

WOD:

8 Rounds:
100m Run (50m out & back)
8 Burpees

Announcements

Our resident exposers of the sexy, the Saint Clair’s are hosting another awesome breakfast Sunday, September 19th at 11 AM.  RSVP here by Friday the 17th, to enjoy good food and good company, hanging out with friends from CrossFit Boston and CrossFit Southie.

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. CrossFit Fenway has raised a combined $7,531. Register today, and join the fight as part of the CrossFit Fenway team.

The Sox have a rest day Thursday, so free parking is available in the lot around CrossFit Fenway all day.

  21 comments for “Shuttle Sprints and More

  1. Justin S
    September 16, 2010 at 6:52 am

    My hands are pretty shot from yesterday so i did some GHDs and pistols instead of pullups.
    WOD: 6:01

    • Yosh
      September 16, 2010 at 7:07 am

      Good time broski, how did it feel?

      • Justin S
        September 16, 2010 at 7:29 am

        Dogged it a bit on the sprints in the later rounds, I’d like to do it again, faster. It’s a good one.

  2. Tiffany
    September 16, 2010 at 8:44 am

    7 pull-ups, still working on kipping.
    WOD: 7:23
    (and a ton of turf on the bathroom floor when I got home to shower.)

  3. POPE
    September 16, 2010 at 9:01 am

    sorry couldn’t just jump in this morning, 730. had to go to work. was also a little too groggy – was that a dog joining you for the WOD? anyway, next time.

  4. Scrappy
    September 16, 2010 at 9:23 am

    Pull-ups — 5 dead-hang. My kip timing/coordination is on about the same level as my dancing skills (think Elaine from Seinfeld).

    WOD — 7:42, heaving the whole way. Must. Do. Interval training.

  5. Julie D
    September 16, 2010 at 9:42 am

    8:28. Still unclear on whether this actually counts or not, but this was my first totally Rx workout. What’s up b*itches. (And don’t you pop my balloon by trying to even think of a way to possibly scale a burpee or running)

    • Justin S.
      September 16, 2010 at 9:49 am

      GREAT JOB! I dont think you need the “*” when you actually spell out bitches though.

      • Scrappy
        September 16, 2010 at 10:05 am

        Yeah we’re a pretty vulgar crew, there are no “delicate sensibilities” here. Nice work!

      • Julie D
        September 16, 2010 at 11:17 am

        Ha! Whoops. I’m kinda a weenie when it comes to using expletives on my work computer, but looks like I just threw caution to the wind, bitches.

        • Kristin
          September 16, 2010 at 12:51 pm

          I love you people…

          • Jen K
            September 16, 2010 at 3:02 pm

            I’m LOL-ing.

    • Tiffany
      September 16, 2010 at 9:55 am

      Kick it Julie!

    • Lesley
      September 16, 2010 at 9:55 am

      Count it!

  6. Yosh
    September 16, 2010 at 10:28 am

    Excellent! Congrats on your first RX!

    And yeah, serisouly, don’t hold back, we all fly off the hinges sometimes!

  7. Haley
    September 16, 2010 at 10:41 am

    my hands are still a mess, so i did handstand pushups instead of pull ups: 7-8-10

    wod- 6:50 i’m having flashbacks to SQT.. my lungs are still burning. its a good one, though!

  8. Dan M
    September 16, 2010 at 10:54 am

    pull ups – 20-10-11 dead hang.

    wod- 7:53 glad to be under 60 sec per round. like haley my lungs are burning still.

    having the whole class wait for me to cross boylston = priceless

  9. CJ
    September 16, 2010 at 3:39 pm

    Pullups:8-5-3 (guess what I need work on)

    WOD:9:12 (Haley and Dan my lungs are still burning too man that was hard) Never stopped tho even if I was moving real slow I still pushed to keep moving…

  10. JT
    September 16, 2010 at 5:49 pm

    7:18 of awful. That was good clean fun, but unexpected. Thanks for the welcome from the noon class that let me just jump in and sprint/burpee with them…

  11. Francesca
    September 17, 2010 at 9:52 am

    Pullups: 7-6-5 (red band)
    WOD: 7:18 also.

  12. Dan
    September 24, 2010 at 3:59 pm

    WOD: 7:18
    Did this one a week later on my own. Had to comment though because I am the 3rd 7:18. Weird.

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