WOD 1/4/13 C
5 Minutes of Shoulder/Hip/Leg Mobility
A- 400M Run @50%/1200M Run @90% + 30 Seconds Each- Gymnastics Bear Crawl Forward/Back /Gymnastics Crab Walk Forward Back + 10 Kick Up to Hand Stand (12 Minute Cap)
B- 5 Minutes to Warm Up- Pull Up/Push Up/Air Squat + Strict Chelsea= OTM for 30 Minutes of: 5 Pull Up/10 Push Up/15 Air Squat
Notes- Go strict for as long as possible/Make every attempt to start each round strict/If you cannot finish the round in time rest 1 minute take note of the round number in your journal and complete remainder of time as Cindy= In time remaining AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat
C- 5-10 Minutes of GOAT Work
**We added an 8am WOD this Sunday to accommodate those of you on a waiting list. If you can make it at 8am, please switch your reservations. Those of you on a waiting list – please keep an eye on your emails for an invite to class**
We received delivery of 1 brand spanking new gigantor WHITEBOARD today. 🙂
Thank you very much to everyone who was involved with that, we really needed it. So good looking out, we are going to have fun dry erasing all over it tomorrow!! 😀
Thank you, Thank you, Thank you!! I love you guys.
This is a very thoughtful and conciderate gift. Just what the box needed. I cant wait to write the first WOD down – No more dry markers!! Thats the new rule for 2013.
Now we can put our first Bench mark scores on it.
todays wod. 400m run at 50% and 1200m@90% = 8 minutes
then bear crawling and Lobsta’s baby…. followed by practicing kicking up into a handstand. then the real fun began.
30 minutes of Cindy. made it 7 rounds at a 1 minute pace per round then did 12 rounds after for a total of 19 rounds in 30 minutes sith a mandatory 1 minute break after the first 7 rounds. thius was fun. almost like a murph without the cashout 1mile run . the mid rounds I worked on my Butterfly kips and they were coming together pretty well. good times at 718.
Cahill – it is spelled “lobstah”. Next time get it right ya Chowdahead!
Love that somebody is paying attention. sorry for that typo yah Hahhddoon! have a good weekend.
So who wants to do the Civilian Military Combine this year???? The prices will be going up in few weeks:
Civilian Military Combine – NYC Urban Assault
Race as an individual – heats are filled based on date of sign up
Date: Sept 14, 2013
Location: Aviator Sports Complex, Brooklyn, NY
Who: All 718 athletes and spectators!
Current Price: $85
Next price increase is
Jan 18, 2013
Lock in your price now
http://www.civilianmilitarycombine.com/events/nyc-urban-assault/
1mi run – 6:27 because I was chasing Antoine. Safe to say that first part wasn’t at 50%.
Bear Crawls and Crabs – we forgot to do the kick ups!
Chelsea / Cindy – Only finished 4 rounds strict. I’m terrible at strict pullups – definitely working on those during goat sesh. Finished 14 more rounds in the remaining time for a grand total of 18 rounds. I’m pretty happy with this!
1 mile run: 8:00
30 sec each Bear Crawl F&B/Crab Walk F&B/Handstands 20
Strict Chelsea (basically just a 30 min AMRAP): 17 Rounds!
(used a box for pull ups)
Mile run- 6:50
Chelsea/Cindy- Finished 10 full rounds of Chelsea RX’d. After 10 minutes of Chelsea every minute on the minute I was able to complete 11 rounds of Cindy plus 5 pull ups and 5 push ups.
My total rounds of Chelsea/Cindy were 21 full round + 5 pull ups + 5 push ups. This was much more difficult than I anticipated.
First blog ever!
Welcome, finally to our Virtual community! Good work