Sunday 090726

Rest day

Saturday 090725

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to responses.

Compare to April 23, 2009.

Don’t miss Jennifer’s going away party today around noon at Phil’s house!  Call Breck if you need directions (639-9144). 

Friday 090724

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to responses.

Compare to April 20, 2009.
Click here for a demo of “Tabata Something Else”. (Courtesy of Crossfit.com)

Thursday 090723

Complete as many rounds as you can in 20 minutes of:

7 Deadlifts (Men 1.5 x bodyweight, Women 1 x bodyweight)

7 Handstand push-ups (substitute 21 push-ups if you can’t do a handstand push-up)

Post rounds and deadlift load to responses.

Compare to January 7, 2009.

Please RSVP to responses if you plan on attending Jennifer’s going away party on Saturday.  

Wednesday 090722

“Ryan”

5 Rounds for time of:

7 Muscle ups

21 Burpees

Post time to responses.

The substitution for one muscle-up is 3 pull-ups and 3 dips.

Compare to December 30, 2008.

This Saturday, July 25th will be Jennifer’s going away party.  Yes, Jennifer is leaving us to go out of state to pursue her Master’s Degree.  The party will be at Phil’s house around noon.  What you need to bring is a side dish, swimsuit, and whatever you plan on drinking.  Please post in responses if you plan on attending.  You can get directions to Phil’s house at the gym or you can call Breck (639-9144). 

Everyone should check out Ginny’s Paleo Blog.  It will be added as a link on the left.  See if you are up for the Paleo challenge!