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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:
Phil C
12/5/2011 03:41:13 am
Clarification #2:
JG
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.
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 :/ Comments are closed.
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