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The "Ali" WOD

I’ve written about my love for Muhammad Ali and my love-hate for double-unders before, here and here. My goal today was to tackle a slightly modified CrossFit Central workout that incorporated hill running, double-unders (or, more accurately, double-under attempts), and overhead presses. In my head, I called it the “Ali Tribute Workout” because his legendary training camp isn’t far beyond the fields I can see from my parents’ driveway. And I definitely needed some mental trick to get me moving instead of lolling on the deck.

My dad had an old barbell stuck in the rafters of his storage shed, so we pulled that out and put 10# plates on each side; we think it was somewhere in the neighborhood of 40#. It was heavy enough that I felt it, but light enough to keep moving in sets of ten. The double-unders were a marginal success. I had strings of single jump+double-under, but I also had plenty of double-under FAILs.

I didn’t float (like a butterfly) nor sting (like a bee), but I did get the damn thing done.

The “Ali” WOD
For time:
800m run, hill loop
100 double-unders (or attempts)
50 overhead press, 40#
75 double-unders
30 overheade press
50 double-unders
20 overhead press
25 double-unders
10 overhead press
800m run, hill loop
My time: 24:02

Cashout:
2X overhead waiter’s walk, 40#, approx. 400 feet
On the second walk, I did five overhead squats at the beginning and the end, just for fun. Here’s my parents’ backyard; it was hard to admire it while carrying a barbell overhead.

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12 Responses to “The "Ali" WOD”

  1. Anonymous says:

    just found your blog via whole site. you've got some great recipes! my parents also live close to Ali's old training center. so, I gotta ask what town? my folks are in Orwigsburg…thought it would be a total trip if your folks lived in the same teeny tiny town. ~Kim

  2. Melissa 'Melicious' Joulwan says:

    No. Way.

    I grew up in Orwigsburg (corner of E. Mifflin Street, right down the hill from Blue Mountain Elementary and Middle School), and my parents now live on top of a hill in Schuylkill Haven.

    Tell me more about YOU.

  3. Anonymous says:

    my parents live on the other side of the Memorial Building off of 443. we moved to Orwigsburg in 1977 (loooooong time ago). I graduated from nativity in '82. my maiden name is Stahl (I am assuming that you are alot younger than me) and I have have two younger sis and one younger bro. but we all went to nativity….you prob went to blue mtn.

  4. Melissa 'Melicious' Joulwan says:

    Crazy! My parents both went to Nativity, and I graduated from Blue Mtn. in 1986 — not THAT much younger than you ;-)

    I wonder if my parents know your parents… they know EVERYBODY.

  5. Anonymous says:

    Freakin' small world! I loved your "at home" WODs. Last time I was home I worked out at the Schuylkill Racquet Club. I did Cindy (in my 5-fingers) so got TONS of stares with the shoes and the kipping pull-ups. hmmmm….wonder if crossfit will ever reach Schuylkill County? LOL! Anyway, great to meet you…I'll be definitely checking out your recipes. Also, next time I'm in Austin we'll have to grab a glass of wine (kinda paleo, right?)…and talk about we escaped:)

  6. Melissa 'Melicious' Joulwan says:

    I went to the Racquet Club for a workout a few years ago, too! I wasn't CrossFitting yet, though. I'm sure everyone there thought you were an alien. That RULES!

    We definitely have to coordinate visits next time so we can be workout partners. And yes, please let me know when you come to Austin. Where are you now anyway?

  7. Kim Dowse says:

    I live in albuquerque. I ge to Texas (mostly Dallas) about every month for meetings for work. We are supposed to be in Austin mid-August. I'll keep ya posted.

  8. Melissa 'Melicious' Joulwan says:

    Hooray! Kim, definitely let me know when you're coming!

  9. Tina says:

    Well I’m happy to announce that crossfit did reach Schuylkill County! Next time your in town to visit your family, you should stop in for a workout with us at Warrior Bootcamp in Orwigsburg!

  10. Tina says:

    haha, that should say “Next time you’re in town…”

  11. Tina says:

    That would be cool! Maybe we’ll see you there!

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