Tuesday
Dec132011
Wednesday December 14, 2011
Check it out! ..."Cirque du Cadence". Scott Z., our November Paleo champ, awesomely (and generously) decided to use his winnings to get the gym a new toy. So we now have our very own slack line to play with. Thanks Scott, what a great idea! Check out some of the stuff I'm sure we'll all totally be doing in no time at all... http://youtu.be/ZPpDN0coscA
WOD
ROMIK
- SMR: shoulders/upper back
- supine ham stretch 2 min/side
Strength
A. shoulder external rotation 3 x 15/side
B. bench press 3-3-3-3-AMRAP; rest as needed
MetCon
7 RFT:
- 21-18-15-12-9-6-3 pullups
- 3-6-9-12-15-18-21 burpees
- 20 abmat situps
*pullup reps decrease each round, burpees increase, situps stay the same
Post results and thoughts to comments.
tagged 
BP.3 Print Article
BP.3 Print Article
Reader Comments (21)
Awesome Scott, so I can blame you when I hurt myself -
and 7 rounds? meaning we do that sequence 7 times ...that is going to take a LONG time!
Perfect workout for my last day at Cadence (for awhile). Will miss the 6am die hards and everyone else!
Julie - I only got to work out with you a handful of times but each time you inspired me to push myself. You are probably the only one that would call this workout perfect! Cheers and good luck. :)
Good luck Julie, 6am won't be the same without you!
255x10
16:10ish all pullups ub
BS: 150x7
Metcon: 26:25
BP: 195x15
Metcon: DNF - 2.5 rds w/Chin ups ( Shoulder didn't like it)
Metcon: 21:30 RX. All Burpee not UB. Cool.
BP - 78#
Metcon 22:00 pull ups with a red band.
Nothing unbroken ;)
BP: 195 x 15
Metcon: 20:41 rx
Bench 155# x 11
MetCon 20:37 Rx
BP5--205x8
Metcon--20:29
Bp did 15 combine reps. Didn't finish wod because i wanted to see what it feels like to be birddog...
BP - 165 x 15
metcon - 15:25rx - the burpees actually just felt easy for once ...wish that happened on Sunday - damn those last few sit ups were pure hell -
Do any of the other crossfit classes want to challenge the noon class in any workouts? Strength..endurance? Skill or jokes? If so step up and stop being cowards.
In for the challenge - ring dips? 25k watt bike? ... Kindra will compete in shopping at costco for time.... With 4 kids, a whinney husband and a small budget ...
Oh, Joey P counts as noon ...
Bench: 95 # x 5
Metcon: 24:37
Tonight when I go to bed I'm going to kiss my shoulders goodnight because I know they won't be functioning in the morning.
BP: 225 x 4 ... unreasonably sore from 42 ring dips. geeez.
MC: 16:25 Rx
185 for all sets 12 for the AMRAP
12:40 rx
Strength: 135/145/155/165/170X7 (no spot, hotel gym)
MetCon: 26:50 1st 2 rnds unbroken; after that...heck no.