Aerobic, Nutritional, Tenacious and Simple



Monday, September 5, 2011

Tuesday September 6

Warm up

WOD
Tabata
Wallballs, Pushups, lunges, dips.
Each excercise has 8 rounds of 20 seconds work, 10 seconds rest.

We had such a fun Labor Day WOD.  Thanks everyone for coming out.  We were really impressed with everyones deadlifts. 
Thanks for posting, it fun to see how everyone is doing. 

8 comments:

  1. what's the chance of having an 8:30pm class tmrw night? I work during the other times

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  2. wait, I apologize, I just learned to read. It has taken many years of work, but I finally learned last week. As it is a new skill, I neglected to read the column to the right answering my own question! :-) I will be there at 8:30pm with bells on and likely a grimace!

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  3. Great Marco, look forward to seeing you there.

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  4. Just a reminder, rest days are needed! If you are just starting and have not been exercising prior to this, I highly recommend a M-W-F (or T-Th-S) schedule for the first couple of weeks. Then add a 4th day of working out for a couple of weeks. Finally, at most you will probably want something like a M-T-W (Rest thurs) F-S (Rest Sun) type schedule. When you're ready to compete in the CrossFit games you can increase your schedule to 6 days a week with a few two-a-days.

    Really enjoyed working out with 6 am crew. Nice work guys.

    Tabata (Wallballs, dips, push-ups, lunges [personal order]) 4 wb, 10 dips, 6 push-ups, 15 lunges. I sure felt Monday's workout doing todays -- great way to get past the soreness.

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  5. Another thought, Erick mentioned to me that prices are going up soon, if you or your family want to lock in the intro rate bring your check in to Erick and Camie right away. Pass the word along.

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  6. Wow. 10 seconds is not a lot of time. When they'd count down the last 3-2-1 of the break, I kept wondering what happened to 10-9-8-7-6-5-4. I barely collapsed from the last set when it was time to go again.

    I appreciate all the other early risers who helped push me along. Good times.

    My mins:
    Dips - 13,
    Wallball - 6 (with the sissy 8# ball, and half the time I don't think my ball was clearing the 10 foot line)
    Lunges - 11
    Pushups - 4 (and I had to do knee pushups the last 3-4 rounds)

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  7. Okay so glad others were suffering with me. But feeling great knowing that I accomplished the work out.

    Push up- had to go to my knees & struggled for (5)
    Lunges-I think it was (7)
    Dipps- (10)
    wallball- (8) and needed to be reminded to squat a few times

    And let's not forget that Nancy & I ran 2 miles this am & may I add picked up our pace to 11:30min miles.
    This is great!! Can't move but it's all GOOD ;-)

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  8. So I tried to scale it down a bit, but I think I could have pushed harder on the lunges for sure, but I wanted ample time to rest :-)

    6 Rounds: minimums
    WB - 7
    PU - 6
    Lunges - 4 (Sparky was still rooting me on even tho I totally sandbagged these. Nice guy)
    Dips - 6

    Looking forward to tmrw

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