Run 5 K

Post time to comments.

Alternative options (Row 5K, 2500 jumpropes, etc) will be made available, so come on in!

While a rest day for those on the strict 3:1, locked-in calendar, let's throw this out there for those who have missed a day or two this week.

Chelsea

Performed each min on the min for 30 min

Yes, this can be done entirely indoors. You're welcome.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

"Max rep Pull-ups" means get on the bar and do pull-ups until you let go of the bar. When you do, it's time to run again...

Let's see some folks hit double-digit rounds!

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

This came up on 21 August 2008, so some of you should have your times standing by for comparison. Whip 'em out, people - this is the method by which your progress is measured.

Post your times and whines to the comments.

It's also Day 42 of the Challenge-O-Rama! Aside from its important usage in the works of Douglas Adams, I have gotten along greatly with the number 42, especially when it occupies its "natural" (IMHO-YMMV) role in being the product of the coefficients 6 and 7. Curiously, this feeling of familiarity is absent when the multiplicand and multiplicator roles are filled by 14 and 3, respectively. The feeling is something along the lines of seeing your favorite play with understudys in the lead roles. I suspect the bounds of my early 12x12 multiplication table chart worship left such 14 multiple relationships out in the cold.

Rest Day

Come on in to find out what magical adventures Kevin and I have in store for you!

Also, yesterday's instructor meeting was probably the best one ever. I'll post up much of the official results once we get them but I'll just say we have exciting news for people who have wanted to take Elements but have had difficulty managing aligning the fixed schedule of the class with their own availability.

See ya there!

Back Squat 5-5-5-5-5 reps

Look! That's it! No running! No pairing with pullups or handstands! It's glorious!!!

Oh, and post weights to comments.

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Day 39 for those who are still on the Challenge Circuit!

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Remembering that it is a "rest day" and everyone went hard on FGB yesterday, let's borrow a classic equipment-(relatively)-free workout from navyseals.com for today:

"Double Deck"

Hearts = Sit-ups
Spades = 4 count bicycle crunches
Diamonds = 4 count flutter kicks
Clubs = Squat Jumps
Jokers - sprint 400 meters

You can bring a deck if you like but we should have a couple card decks in the gym that we can use for this. "Uno" decks are not allowed - so there will be no skip-skip-reverse action going on.

Record times to comments.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

"In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point."

This is a fun one! Elements people - dig up those class scores to compare! This was also done on 7 September 2008.

Pullup/Angie Challenge: Day 36. A personal favorite as there are so many ways to get there that feature some of my most beloved numbers! 4x9, 6^2 or 3x12.

This was BEFORE it got busy last night...

Post time to comments.

As stolen from the Midtown site: "*The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. (photo sequence here, video sequence here)"

Day 35! Stay alive!

Power clean 1-1-1-1-1-1-1 reps

Heard great things about yesterday's classes. Here's hoping for a great turnout today as well!

34 pullups or Angie sets on the wall, 34 pullups or Angie sets...

Four rounds for time of:
Run 400 meters
50 Squats

Post up your times with pride - after all, they are uniquely yours.

Day 32. The ole 8x4...

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Last done on 29 June 2008. We're starting to get closer and closer for our new Brooklyn people to really get some quality comparisons as to their performance gains. Believe me when I say that the pride felt and then impact on motivation is substantial.

Pullup/Angie - Day 31. First "month" complete! Take care of those hands!