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12/4/2011

Holiday Party: We are going out this weekend, Saturday December 10th, Company Burger starting at 8:30 ish! Clear your schedules!

Paleo Challenge Update:

Final Scores are being tabulated, if you are still in the running it is necessary to redo your paleo benchmark WOD of:

1000 m row
50 kettlebell swings
100 abmat sit ups

Do this instead of today's workout. Should have the final results within a couple days

Monday

Class Warm Up:
Double under Flights: 3 minutes (no singles. You may do 1 single between double unders if necessary)

5, 10, 15, 20, 25 etc..(go as many sets in increments of 5)
Only increments of 5 count. You must get 5 to go on to the next set of 10 and so on. Your score is the set completed in three minutes.

Ring Dip Test: 3 minutes
See how many sets of 5 you can complete in 3 minutes. Use bands as necessary. If you start a set too soon and only get 4 reps, you are done. Only sets of 5 count. If you start out with no band, you can add the band within the sets to complete more sets.

WOD: 23 minutes (3 minutes of work, 2 minutes rest at 80% effort)
3 min: AMRAP
5 KB, light
5 Burpees
REST 2 mins
3 min:
Double unders (scale singles)
REST 2 mins
3 mins:
5 Box jumps 24"/20"
5 Toes to Bar
REST 2 min
3 mins
Double unders (scale singles)
REST 2 min
3 min
Run 100m
5 burpees

Kelsey

12/4/2011 07:53:30 am

Mondays are my rest day. I'll do the WOD on Tuesday. Anyone want to do it with me Tuesday around 12:30? *cough cough Liz?!*

Brandon

12/4/2011 11:28:50 am

With all the cool stuff going on at the gym, now is a good time to start thinking about the open.

Stephen C

12/5/2011 02:04:52 am

Clarification question on the Paleo benchmark WOD:

By "in the running" do you mean anyone who participated or anyone who is likely to win based on the latest standings? Based on our last update, I'm not in contention to win, but I'll gladly do the benchmark WOD again.

Phil C

12/5/2011 03:41:13 am

Clarification #2:

Hypothetically speaking, let's say a Paleo Challenge participant did not complete the benchmark WOD at the beginning of the challenge and that such failure was either (1) because it wasn't clear from the Nutrition Blog what WOD was the benchmark, or (2) (and the more likely hypothetical situation)the the participant blew it and failed to recognize the benchmark WOD for what it was, like all the other participants had. Should that hypothetical participant (emphais on hypothetical -- I am by no means describing myself), complete the benchmark WOD, even though it will not be a benchmark? Will the lack of a benchmark measure crush the dreams of the hypothetical participant (again, not me) in coming in somewhere in the middle of the pack?

12/5/2011 05:30:45 am

The benchmark WOD may give you some extra points, and may serve as a tiebreaker. Improvement in the WOD will only provide additional points, not take any away. Think of it as extra credit.

liz link

12/5/2011 06:21:22 am

Sadly Kelsey I don't think my shoulder will allow such a WOD right now...but I will certainly yell at you to row faster tomorrow morning!

Stephen C

12/5/2011 10:20:49 pm

I added my benchmark WOD from yesterday to my food log, but wanted to make sure that it was recorded properly. I clocked in at nine minutes, 36 seconds, which is an improvement from ten minutes, 38 seconds back on 10/17/11.

Kelsey

12/6/2011 04:40:59 am

I redid the WOD today. My original time was 9:14 and today I did it in 9:16, but I messed up :/

For the original benchmark WOD we did Russian KBS, while today I did American KBS by mistake. End result: I laid on the floor for a solid 20min feeling like I was going to cry and puke at the same time.

JG link

12/7/2011 12:10:13 am

Kelsey, you can try again, I will give you until Friday to do it properly.

Comments are closed.

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