Skill:
Handstand Push Ups7 min
Unbroken Ladder Up
WOD:
"Tabata Mash"
8 Rds - 20sec/10sec off
Jump and Switch Lunges
Sit Ups
Burpees
Post HSPU reps and totals for Mash to comments.
HSPU Ladder - You only have 7 mins to complete as many unbroken sets up the ladder starting with 1, then 2, etc..
Tabata Mash - Alternating exercises - starting with J & S Lunges for 20 sec/10 sec off, then Sit Ups for 20 sec/10 sec off, then Burpees for 20 sec/10 sec off (1 Round) then back to J & S Lunges, etc...
There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!
Posts
22 comments:
will be @ eht today for 3:30 class... at the academy so it's closer. W'town still home!
7:22 on the row/kb wod for Saturday...that hurt
Anxiety is already setting in...my palms are sweating for this one!
"The Phantom" aka "The Condition"?
7:22 huh? Well, then I should at least be able to get 15 mins ...
Yes Bambi the artist formerly known as " the condition" is now "the Phantom" He may start running the classes in song. If anyone is interested in working out to "Phantom of the Opera" or "Wicked" it is on Mark's itunes playlist so just let him know, and he knows the words too!!
If mark starts doing wods in song...I'm out, sorry bro!
Not that I would ever question The Phantom's abilitites, but if you can row 2500 m and do 100 kb swings in 7:22, I'd love to see what you can pull on a straight 2k row. I'm in awe.
It must be the Beyonce on your playlist.
Does anyone have the address for this gig on Saturday??? I want to put it in my GPS....
"Phantom"---7:22 is impressive!
Nick--thanks for helping me last night
ok ok...I was only kidding about the time...
I'm hoping to do the workout today and let e'one know how it was!
Joey O, I can sing man...
Winter Throwdown at CrossFit 215, 3502 Scotts Lane, Suite 2112, Phila, 19129
215-930-0386
Trying not to think about freakin' row. I'm taping my butt down and putting lifts in my shoes.
no mark you can't
Just did the Row/KB workout (seriously!) I'll try and give e'one as much info as I can...
Time 14:29
KB'S 30/10 1st round, 20/10 2nd round, 20 straight, 10 straight...
lost a few seconds chalking up for the first kb's...forgot! Took about 5 deep breaths on each break on the first 2 sets, so there's room in there...
Felt pretty good on the row...pulled hard throughout...didn't leave much on the table (for me)...kept a pretty solid pace...tried to finish each row in the 140's...
lower back got tight in a hurry (after the 40 kb's) we'll make sure you guys really loosen up your lower back in your warmup
forearms locked up after the 40 kb's...went numb and weren't an issue after the 500...
don't underestimate the last 10 Kb's...haha
You guys are gonna do great and can't wait to see you rip it up on Saturday! Any questions feel free to ask!
Well done "Of the Opera"!! That's some critical advice!! Take note to how he scheduled his rest. Using a particular amount of breaths between movements gives you a time limit to your rest and helps you push through the mental barrier your mind puts up when fatigued.
Our very own Wayne, aka 'Adrien Adonis,' tried the 2nd WOD last night. This was @ 630pm after he did "Christine" @ 930am. This was about 8 hrs of rest. He got 8:53 and I'm hoping he shares his insight as to how to attack it..
B-Dawg - It was my pleasure - we'll get you to that next level in no time!
Barb and Cheri - Great stuff today!! Especially on the HSPU's!! Good to see both of you back in action!
Jack Bauer!...Joe I knew there was a reason I liked you. I'm just glad I've figured it out! ;)
On the thruster/burpee workout;
thrusters were ok, burpees kicked my ass. Tried to at least keep a standard pace for the burpees, the 5 thrusters were over before I knew it. the thrusters is also where I caught my breath.
Tried to do sets of 10 on the pullups, think I went 10-5-5-4-3-3.
My lungs were gassed at the end
What was your time Wayne?
Back felt good during wod 1 row/kbs.
contrast shower.
ice, then heat.
...can't say i want to do that one again tho...
Eric good to have you back in EHT to train.Hopefully "The Incident" was not to distracting for you today!
Mark put your show tunes away and I think it's back to "the Condition"
HandStand Push up. Made to 5
Tabata Mash 259 total
Thanks again helping with the Muscle up Nick, So Close!
Tabata's are not a favorite, and tonight reminded me why ha great workout and energy at 6 as always
finished with 16, 11, and 7
309 Total. Stoked for saturday
Another great workout, I've got some serious work to do on sit ups though.
Thanks Wayne and Mark for the info on the WODS. I got to catch the tail end of Justin doing the Thruster/Burpee WOD before the 6:30 class and it looks rough, but ready to get some on Saturday!
Handstand Push Up Ladder- 7 with 1 abmat, and failed at 8, got to 6 and gassed.
WOD
Tabata Mash
153/101/69= 323 Total
HSPUL - 12 (started w 2 mats, added a 10lb plate) sore & scrunched up from it today (Wed).
WOD: 141/113/69=323
Liked the WOD a lot. Great job tonight girls! Thanks Nick :)
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