Sprints

**MolliesMaster** · 10-17-2016, 10:51 AM

Decided to try John Welbourn's new program "Johnnie wod", they are offering a kick off promo for 4 weeks of training free of charge.

Today was day one and went through some Back squats and presses, then it gave you the option between two conditioning workouts or both.

I chose the 7 sets of 50yd sprints. HOLY HELL did I forget how bad those things wreck you. I know we have to do a set of deadlifts tomorrow, but I'm just hoping I can get in and out of my truck this afternoon.

**marsh chicken** · 10-17-2016, 10:52 AM

Originally Posted by MolliesMaster

Decided to try John Welbourn's new program "Johnnie wod", they are offering a kick off promo for 4 weeks of training free of charge.

Today was day one and went through some Back squats and presses, then it gave you the option between two conditioning workouts or both.

I chose the 7 sets of 50yd sprints. HOLY HELL did I forget how bad those things wreck you. I know we have to do a set of deadlifts tomorrow, but I'm just hoping I can get in and out of my truck this afternoon.

I think you meant to post this on facebook. #girlpower

**Fish** · 10-17-2016, 01:23 PM

Originally Posted by marsh chicken

I think you meant to post this on facebook. #girlpower

Don't you have some Trump signs to steal?

**Glenn** · 10-17-2016, 01:30 PM

Hmmmm. May have to give this a peak.

**Sportin' Woodies** · 10-17-2016, 01:39 PM

Johnnie wod sounds like a male pornstar who can't pronounce his R's

**Glenn** · 10-17-2016, 01:41 PM

Maybe he's asian?

**MolliesMaster** · 10-17-2016, 02:07 PM

Originally Posted by Glenn

Hmmmm. May have to give this a peak.

http://johnniewod.com/

Take a look and let me know what you think. This is the same guy who wrote Crossfit Football and does the Crossfit sports seminars. Power athlete.

Originally Posted by Sportin' Woodies

Johnnie wod sounds like a male pornstar who can't pronounce his R's

Yea, I probably would've gone with something different but I think he did it to be funny.

**Sportin' Woodies** · 10-17-2016, 02:19 PM

Well it's not fuckin funny. I couldn't say R until I was 8. And I got 3 of em in my name

**Glenn** · 10-17-2016, 02:25 PM

Those dang games of red rover must have been terrible.

**Highstrung** · 10-17-2016, 02:50 PM

Originally Posted by Sportin' Woodies

Well it's not fuckin funny. I couldn't say R until I was 8. And I got 3 of em in my name

Did people try to bring you a sparkling water with a wedge of cucumber?

**marsh chicken** · 10-17-2016, 03:07 PM

Originally Posted by Fish

Don't you have some Trump signs to steal?

I figured you for one of his mouth breathing fanboys.

**Sportin' Woodies** · 10-17-2016, 07:23 PM

Let's just talk more about crossfits.

**Glenn** · 10-19-2016, 02:28 PM

Downloaded the 4 week cycle and hit day one this morning.

That amrap of lunges and hang cleans ain't no joke.

**MolliesMaster** · 10-19-2016, 02:34 PM

Originally Posted by Glenn

Downloaded the 4 week cycle and hit day one this morning.

That amrap of lunges and hang cleans ain't no joke.

You were better than me, I said to hell with it after the sprints.

I made the mistake of doing 3 sets of deadlifts the next day when it was only written as one heavy set.

Skipping today and hoping to be ready for tomorrow's squats and more sprints.

**Glenn** · 10-19-2016, 02:41 PM

I've got some travel coming up so I won't be consistent with it as programmed. Going to pick at it over the next week and then hit it again when I get back from chasing WTBDs.

I didn't do the sprints. I'd rather lunge than run.

**MolliesMaster** · 10-19-2016, 02:44 PM

I gotcha.

I'm gonna try my best to give this 4 weeks a good run, minus the saturday's. It's an honest fluke that I couldn't get today done, just had too many irons in the fire.

**Glenn** · 10-19-2016, 02:58 PM

I'll tell ya this. Don't look at their leaderboard.

Hell I thought I was crushing that metcon.

Then I looked. And then I remembered I'm a 47 year old vet/vet and felt really really old.