Ok folks, so in all the upheaval of this past weekend we are a couple days off schedule (BP thanks for holding the group/schedule together). Therefore, I propose that for Tuesday's workout you choose from one of the two workouts presented. Upon completion we will be one day behind the crossfit main site once again.
Option #1
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
This means you do one 15 rep round, one 12 rep round, and one 9 rep round. If muscle ups are still outside the rewalm of attainability (15 is insane) substitute 3 pullups and 3 dips for each MU (yes that does mean that you will be doing 45/45, 36/36, and 27/27) it sucks, no way around it.
Option #2
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Now, if you followed BP's post for today or like me you did Option#1 today then you have definitely had your share of pullups, so I'm going to recommend that we substitute rowing for calories (switch the setting to calories and go for the 20sec). BP I know you do not have access to an erg, so I'm afraid you might be stuck with Summo Deadlifts again. Also, the form requirements on the pushups is that you touch your chest to the floor, do them from your knees if you have to, but go deep. The situps should be performed with unanchored feet, going all the way down till your shoulders blades touch the ground; your hadns can be behind your head or clasped in front of you but still touching your body (i.e. chest or stomach). Squats should be the full range of motion body weight only (drop it like it's hot onto a 20/24" bench/box of some sort). I recommend bringing some paper to keep track of your total reps on each of these movements.
Monday, August 18, 2008
Tuesday
Posted by djahern at 8/18/2008 07:16:00 PM
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9 comments:
hey fellas, i know i have never posted on this before, and with a crazy summer about to simmmer down, i have been doing these workouts as time has allowed, and i will say they are quite intense and like how it changes up each day!! It helps to keep it interesting. . . I will hope to be more involved here this fall, ohh by the way the name is Nick Rennich . . . umm well you prob have no idea who i am except for mike and BP. . .
Nick! Thanks for posting, brother. Nick and I grew up together in Eden Prairie (suburb of Minnepolis) and at Wooddale Church. Nick has a storied athletic past, having started at OT on Eden Prairie's state championship football team, and he also competed in track at Appalachian State University in NC (think Michigan upset of last football season).
David or Mike if you do read this, try to check on the edit posts pages before posting your own workout, i have been post dating my posts so that they show up day of..so there was 2 repeated posts set to show for tomorrows workouts. just think its easier to show the WOD for the day of the workout rather than Tuesdays workout showing up on Monday night... let me know if that works for you guys.... Im getting more excited everytime that i see someone else comment on our BLOG! as Borat would say.... GREAT SUCCESS!
Nick: Welcome man
BP: will do, sorry I did not realize your IT skills had outstripped us by this much. Do you just preset the post early on in the day then?
In terms of today I chose Option #2 while yesterday I banged out #1
#1 = 36 min
#2 = PUs: 83, SU:88, Row: 71, Squat: 112, Total: 354
no worries on the post, i didnt know what you guys would like better... knowing day before or setting it to post later, either one works! I just thought that if we were checking if there was future posts then we can add workouts days and even weeks in advance if someone wants to do a specific workout at a specific time. such as a workout to check progress.
As far as today i didnt WOD #2. I didnt want to do all the sumos so i did the workout as instructed and knocked out the pullups.
Pullups-79
pushups-115 last 2 sets on knees
situps-99 ended last 2 sets with hands on my thighs
Squat: 179
Total: 472
Mike - thanks for the little shout out.. i did the workout #2 tonight, its been tough with my schedule this summer, but starting this week, it should be easier getting in full workouts during the week... Tonight, since i didn't quite understand it, i did what i thought it was saying which was...
Sit-up, push-up, pull-up, sqauts (20sec/each not rest between)... then 10 sec rest and started over... did this 8 times. although I would recomend doing 30-40 sec on the sit-ups just b/c i didn't get much work on the abs.. then i finished with a 15 minute cardio on the machine which is a cross between the elyptical and stair master....
B/c of having bumb knees i always warm up with a 10 min bike ride before any workout, which is actually something that I would recomend doing even if you are 100% healthy, its good so you don't pull or injure yourself...
Also, I do a modified push-up and pull-up which i really think is awesome and isn't so hard on the wrists... If you have one of those self spotting squat racks in your gym, the one where its on a track and you rotat the bar to lock it in position. Well lock it about thigh level and then extend your legs away from bar at an angle for push-ups and then legs under the bar where youback is parelel to the ground for pullups (this is for those who can't do consecutive pullups :o) ))).....
well, till next time!!!
By the way killer workouts, they are def. hard...
Mike - Option #2:
Pull-ups = 31
Push-ups = 52
Sit-ups = 65
Squats = 111
TOTAL = 259
BP: It is official you are a machine (must be something in that mountain water). I am printing out your profile picture and hanging it above my bed for added motivation. My wife thinks this is strange, but she will have to deal with it until I start to gain on your impressive numbers.
Mix: Has the shoulder been getting on pullups? How has the kip been coming along?
Tim: Pushups: 96
Situps: 97
Squats: 115
Pullups: 65 (with jumping pullups)
Mary: dominated, just didn't count reps
We did this two days ago, just haven't been to the site since.
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