Workout
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
105 Burpees total! If this seems impossible to you (although i assure you it isn't.) You can scale it down to 5 rounds of 15 burpees. This workout will be hard, but you will be fine after it's over (by fine i mean feeling totally kick ass!) So be on time for your WOD Class today if not a little early to get your warm up in and be ready to get some.
Free Beginner's Class This Thursday night at 7pm.
whoa, this dude got sniped as a firefighter? crazy.
@ home
Decided to go do one of my old pre-CF Body-for-LIFE workouts before breaking my fast.
chest
12 incline DB bench presses, 40#
swap weight plates, rest ~1 minute
10 incline DB bench presses, 50#
swap weight plates, rest ~1 minute
8 incline DB bench presses, 60#
swap weight plates, rest ~1 minute
6 incline DB bench presses, 70#
swap weight plates, rest ~1 minute
12 incline DB bench presses, 40#
12 incline flies, 40#
swap weight plates, rest ~2 minutes
back
12 one-arm DB rows, 35#
swap weight plates, rest ~1 minute
10 one-arm DB rows, 45#
swap weight plates, rest ~1 minute
8 one-arm DB rows, 55#
swap weight plates, rest ~1 minute
6 one-arm DB rows, 65#
swap weight plates, rest ~1 minute
12 one-arm DB rows, 35#
12 kipping chest-to-bar pull ups
So in total, that would be 3 workouts within a 24 hour fasting period.
what fast?
michelle mentioned a fast
or you mean IF???
just eat more!
I'm no expert on fasting at all. I'm just beginning to read about it. But by no means does it entail eating less. It just means that you don't eat for a long period and then you consume all your calories within, say, a 6 hour window.
Here are the resources I've been reading:
starting
http://www.theiflife.com/2008/02/27/intermittent-fasting-101-how-to-start-part-i/
for fat loss
http://www.theiflife.com/2008/02/25/fat-loss-101-master-the-basics/
for mass gains
http://www.theiflife.com/2008/03/10/building-muscle-101-master-the-basics/
It's supposedly an "easy" alternative to the traditional eat-six-meals-a-day-every-3-hours approach.
That said, I'm thinking about heading out to dinner some time tonight at Dallas BBQ for some meat and wings, if anybody cares to join me.
I'm no expert on fasting at all. I'm just beginning to read about it. But by no means does it entail eating less. It just means that you don't eat for a long period and then you consume all your calories within, say, a 6 hour window.
Here are the resources I've been reading:
starting
http://www.theiflife.com/2008/02/27/intermittent-fasting-101-how-to-start-part-i/
It's supposedly an "easy" alternative to the traditional eat-six-meals-a-day-every-3-hours approach.
That said, I'm thinking about heading out to dinner some time tonight at Dallas BBQ for some meat and wings, if anybody cares to join me. Or is anybody up for Mama's Food Shop? Both are in the East Village.
Ryan -- not only sniped, but baited there specifically to be sniped...
http://www.honoringhummert.com/index.cfm?Section=1
Juan...she is not talking about IF. You should get in touch with your Jewish holidays bro. It's Yom Kippur (trans. "Day of atonement") from sundown tonight to nightfall tomorrow and is the holiest day in the Jewish calendar.
Anyway, very excited about the WOD today, and to do it in honor of a fallen hero from back home. R.I.P. Ryan.
If you're coming in to BBB today and you have tape to bring or can pick some up on the way, please do so. It would be much appreciated.
Anybody interested in getting a weight vest with 15-20 pounds of weight?
I'm thinking about putting together an order that should save us all some money.
I'm looking at Mir vests (www.mirweightedvest.com). These are premium adjustable vests that typically go for over $125 normally on their site. They aren't the crappy kinds you see at Walmart that rip and are weighted with bags of lead shot. Comparable vests from companies like X Vest, V-Max, and Ironwear charge even more. I'm hoping that we can split the savings and get these for less than $100 (no promises, yet).
These vests are used by CrossFitters. A guy on the CF message boards is a distributor for them and he's gotten other CFers to buy the product. You'll also notice on their website that they sponsor Jason Khalipa, the men's winner of the CF games.
Jim also just ordered one a few days ago, so maybe he can provide a review of the product.
5 rounds
14 jumping muscle ups
21 burpees (1 ft jump over reach)
31:18
I bought a short mir vest, its at the brooklyn box if anyone wants to look at it. (sans weights)
5 rounds
7 jumping muscle ups
21 burpees
18:00
5 rounds
28 pull-ups (thin black band)
28 jumping ring dips
21 burpees
61.30.
Ridiculous hard.
16:53
MUs were broken as follows, I think:
7, 4/3, 2/3/2, 3/2/2, 4/3
No singles! And I still have most of the skin on my wrists.
Burpees messed me up good.
subbed:
28 pullups
28 pushups
21 burpees
X5
a little less than an hour-I don't remember the exact time since I could hardley function once I finished!
28:35
5 rounds
14 pull ups
21 burpees
so hard.. i can't believe some of you went for an hour and did 4x1... hardcore ladies!!!!! you rock!
28:35
5 rounds
14 pull ups
21 burpees
so hard.. i can't believe some of you went for an hour and did 4x1... hardcore ladies!!!!! you rock!
38:01
5 rounds
14 Pull Ups (with small black band)
14 Push Ups (on knees)
21 Burpees (no knees :-)
31:09
5x
14 jumping MUs
21 burpees
definite improvement at the JMUs this time around. i think i could probably do 60 in 20 or less now, or at least better than the last "30 MUs for time" WOD
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