Ridin' Dirty!
Tuesday, March 24, 2009 at 7:39PM ;)
Deuce ride for good luck prior to "300 Challenge". Canopy is off - banners are being sown on it!
Warm-up: Rowing Practice (we got 3 more new rowers in stock for 7 total!). Good solid 15-20 minutes.
WoD: Tabata 16 rounds alternating
Pull-ups
Box Jumps
Score is sum total of all reps in all rounds.
Advanced:
Warm-up Reverse Tabata L-sit for 8 rounds.
I. Clean & Jerk - heavy double
II. Box Squat - heavy triple. Knees out, high bar, good form.
III. Pull-ups & DB presses 5x5 (sub DB push press if your drive needs work, keep Presses if you need more strength in shoulders)
Post Scores, Loads and Exercises to comments.
;)
Leo spotting Dru in a planche on new parallettes. How important are parallettes to a CF Gym? "Your gym isn't complete without parallettes; not even close." Greg Glassman.
Reader Comments (5)
noon class: advanced
heavy double C+J = missed 60 kg because legs are seriously bruised
it'll be better next time
heavy triple back squat = 70 kg
5 sets of 5 pull-ups and 5 DB presses (2x30#)
still feeling woozy and out of it from yesterday, not right
Instead of 3-a-day ended up with 0 a day.
Put all the plywood on the walls though: 20 feet long handstand board and 16 by 8 feet whiteboard!
Finishing the glue right now, hang whiteboard, trim and paint tomorrow!
Very interesting day today. Anyway missed both advanced classes and worked out with some new folks.
Warmed up with shoulder stretching, 500m row, pull ups, and deadlift to a heavy triple (365#)
WOD pull up/ box jump tabata - 137
Abs are toast and I really appreciate Damon's 30 in a row box jump performance last Saturday.
AWWWW ish! Get your towels ready...I'm on a boat!
Rowing warm-up and WOD: 152.
Felt like I could go one more round. Does that mean I should or could have worked harder? Didn't seem like it at the time.
Advanced
I. 88#
II. 88#
III. Got 4 really good pu in a row followed by another 4 then 3 then 2
Used 25# dumbells for presses