"Team - Clean/Burp/Jump"
Teams of 2 or 3
10 Rds
7 Power Cleans 95/65lbs
7 Burpees
7 Box Jumps 20"
Post time to comments.
From the team of 2 or 3, one person will go through the 7,7,7 then rest, while the next person goes, and so on until it comes back to the original person that started. That is one round.
The rest will allow you to go harder in the movements, so push yourself.
(If you're doing this by yourself, keep track of your time for each round and make each rest period equal to that round's time.)
Thursday at 5pm is our only session today. If you can make it, we'd love to see you!
Thursday, May 21, 2009
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19 comments:
Thanks for all the words of encouragement.
For you zoners out there: http://www.mitymous.net/weights/zoneblox.htm
I can't make it today (really wish I could), I have something with my son tonite. Let me know what you guys wind up doing, I really need to ruin myself for this upcoming weekend.
B, I'll need some advice on the zone thing soon. I think the next big step for me is taking better care of my diet. I definitely have fallen off the wagon a little lately. Let me know if you have some pointers to get started.
Good Luck to all you guys competing!! Have fun and GO UP THERE AND OWN THOSE WODS!!
I dido that. Kick ass and forget the names. Brett thanks for the info above. I'll look it over tonight and start working on it. Now I know who to go to for question on diet.
Looking forward to the WOD today. Once again the anticiaption is killing me.
Jim
All I have to say is triple your fat!
Nick, I e-mailed you with that information you asked for last night.
My low numbers for the tobata were 97 (started 115) and 10 (started 18), sucks.
Anyone going over to Blast Fitness near Chester in 15 minutes? Meet me there, we can do teams.
A Zone/Paleo Nutrition seminar looks good for the near future. If theres enough interest I could present some info and help set people up on the zone and go through some of its nuances.
As far as increasing the fat like Eric mentioned...I would say try this after you reach a desired level of leanness. So if you're still trying to lean out, stay on the base zone.
I'd be interested B ...
Thank you E! Got it and I'm already done it!
My fat multiplier = 15!..lol
hah yeah i'm with nick, any idea how much of a fat multiplier almost 1/2 jar of peanut butter a day is lol
but you need it Joe, you know being young and everything.
Nick, I am coming tonight but will be a couple of minutes late, don't start without me, can I request Joe as a partner? Someone has to carry his weight!
Oh hereeeee we go again, do I need to take you behind the "shed" between workouts Saturday E? You know, since i'll have the energy being as I'm young and everything ha
So the team of Paul and Paul put together a time of 21:19.
I guess you have to add 1:10 to that time for the phantom Paul to finish his 10th round, so the hypothetical total would be 22:29.
I learned another tidbit today I thought I'd share. On a crappy pullup station that is not tied down, be careful when doing Knee to Elbows, if you swing too hard, the station will come off the floor slightly, and will cause you to bang your ankles hard on the pullup bar when your knees reach your elbows. Doing this really hurts.
B, Let me know when and where.
L8
Ok I just finished up with this. Definitely a good one, HA, there all good one right?!
Anyway I finished up with 24:15 and if you add the rest period it would be 25:31. Good WOD I like it. All of them this week were great.
Paul watch out only 3 minutes behind you!
Drive safe up there boys ...... no speeding now. Watch out for the Po Po aka coppers.
Hey I'm all up on the nutrition seminar. Just let me know when. That is the key to the whole puzzle.
Jim
The great Tom and Eric team: 21:18 Tom really pushed himself, good work boys and girls, today was a good send off for the boys!
Looking at the results for the 2K wod on the mid atlantic qual, the winning time was 6:36, now that's sick! Sleep tight.
E, you're my coach on the row, i want you in my ear for 7 minutes SARGE! Safe driving my man
Jim, great work! It is definitely only a matter of time till you catch me.
Joe, I know you got a 6 in ya. Average a 1:45 the whole time, and you will get sub-7. I tend to only care about the 500 splits, adding up how much under 2, 4, 6 you are at the splits. Finish 1:45 @ 500m, 3:30 @ 1000m, 5:15 @1500m and you can hit that 6. You may need to up your pace the last 250, as your power maybe gone, you'll have to make it up with speed.
Good luck to all you guys. Make sure you capture enough on video, maybe we can have a screening when you come back.
l8
Paul
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