Partner up with someone, then perform the following:
Partner A One minute max rep air squat (Partner B cheerleads), then Partner A rests (and cheerleads) one minute while Partner B performs his/her one minute max rep air squat.
Partner A One minute max rep push-up (Partner B rests and cheerleads), then Partner A rests one minute while Partner B performs his/her one minute max rep push-up.
Get it? Keep this pattern going with:
One minute max squat jump
One minute max burpees
One minute max abmat situps
Repeat the whole process one more time (for a grand total of 2x).
Your score is your total reps. DO NOT be a lame partner, or you will be punished with an extra minute of burpees. Seriously.
Everybody ready for Saturday? Please- if you have a table and/or a cooler- BRING IT :)
6 comments:
Welcome Nate!
I had the pleasure of doing yesterday's WOD under the tutelage of Nate, our new instructor. I love his thoroughness and enthusiam in making sure we performed our lifts the right way -- I know that I learned not only a thing ot two but also some nuances that really helped. Both he and Jesse made my own PR possible (with a little help from my legs, hips, shoulders and arms). Thanks, again, to Dr. Jenn and Alan for always giving us great folks who look out for the Crossfit360 crew!
Moose, you're such a nice guy.
confession time: I've been slacking a bit on the Zone. Picked up a cold last weekend in MN, and I've been feeling so tired and lazy when it comes to preparing my meals... so convenience has often won out.
Of course, that was stupid, because I need good nutrition more than ever when I am sick.
Getting back on the wagon today. Hopefully it well help me feel stronger for tomorrow's shredder, as there is no way I'm missing out on Kim's Workout of Doom!
Anyhoo, props to those of you who have been sticking with the Zone. Here are some of the meals that have been working for me:
Breakfast (5 blocks): Yogurt parfait & eggs
- 1 cup whole plain yogurt, with...
*1 cup blueberries (frozen)
*~Tbsp flax seed (ground)
*small handful almonds/walnuts (not really counting my fat blocks)
*small drizzle pure maple syrup/honey
- 2 eggs, with...
*~2 tsp coconut oil (for sauteeing)
*1 small link chicken sausage
*small amt of diced onion
*some spinach or chopped zucchini
Lunch (5 blocks): salad
- ~8 cups of spring mix & spinach, with...
*5 oz cajun turkey/chicken breast
*cucumber, carrots & strawberries (can't remember amounts right now, but this is how I round out the carb blocks)
*dressing: 1 Tbsp olive oil, 2 tsp. balsamic vinegar, salt, pepper, ground mustard, drizzle of raw honey, other seasonings as desired
Dinner: this is where I get variety. Salmon with kale & quinoa, beef chili, etc.
Snacks: cottage cheese with diced tomatoes and olive oil has been one of my favorites.
Sorry for the long post, hopefully this helps people with some ideas.
.Matt.
Long Beach
9:00am
Pat/Carlos 582
Luis/Kim 783
Lori/Marissa 634
Excellent team work today!
Long Beach
9:00am
Pat/Carlos 582
Luis/Kim 783
Lori/Marissa 634
Excellent team work today!
Long Beach
11:00am
Sarah/Alex T. 780
Ken/Alex R. 717
Mark/Andrew 712
Impressive numbers for sure! Great work.
The shredder today was a blast! Thanks Jenn for the awesome tacos, and all the CF360 crew for the great community.
Bye Kim! Happy travels!
.matt.
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