First, and most important, Mike came in 4th in his division at Grapplers Quest!!! Isn't that amazing? Please be sure to tell him how proud you are of him!
Regarding the WOD, I am declaring this week Time Trials week. What is that, you might wonder? We're going to get baselines from everyone for a few different exercises, and then re-evaluate in about 2 months. If you never used your record sheet before, although we are going to keep a record of all of the findings, this would be a great time to start using the sheets. Not sure where they are or never got one? Just ask Josh or one of the instructors.
So, our first time trials: 100 squats (for time)
And, our official WOD:
As many rounds as you can in 20 minutes:
15 ring pushups
15 GHD situps
15 back extensions
Scale as needed, of course. And don't underestimate the ring pushups! Trust me. As you can see, the lower you go (the closer to parallel), the more difficult the pushup is.
3 comments:
I did the workout at the fire station today.
100 Squats - 1:43
WOD
8 rounds in 21:07
I had to subsitute decline pushups for rings.
Did I ever tell you guys that you're the wind beneath my wings?
Squat Times/Rounds for WOD
5:30AM
Luis-1:42/9
Ben-2:34/6
Sergio-2:45/5
Liz-2:28/9
Diana-2:43/6
Jeannie(yes, Jeannie)-3:03/6
11AM
Jeremy-2:12/8
Kyle-2:38/3
Jim-2:21/10
Lisa-2:30/8
Kim-1:51/10
Mike-2:33/7
6PM
Paul-2:13/8
Jason-2:10/10
Nick-2:18/7
Aaron-1:48/10
Jay-1:48/9
DeeAnna-1:51/7
Brett-2:02/9
Danny-3:24/10
Lily-2:50/10
Moose-2:09/11
Intro 7PM
Mod Kellys
Sam-9:55
Ralph-10:07
Jahn-15:09
Sarah-10:35
Jon-10:20
Thanks to Danny and Lily, who shamed me into doing the WOD (I just came in for a time trial, on account of my head cold, and the arthritis, the rickets, the anthrax, and that there cramp on mah li'l toe!)
Jeannie? It must be snowing, people, so get ready to do all those things you said you'd do when hell freezes over!
(No, Josh, I am not holding hands with you: I said you and any other guy had about a snowball's chance in hell of that happening. 'Sides, with people doing all that "frozen over" stuff, I figure the old furnace ought to be up and runnin' in no time.)
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