« MONDAY 091123 | Main | WEDNESDAY 091125 »
Reminder about the Holiday Schedule this week. Thursday classes are canceled and Friday we will only have class at 0900. This may be a large class so don't make plans immediately following to allow for a possible heat structure.
WOD
5 rounds for time
20 Push-ups
25 Kettlebell swings, 1.5/1 pood
30 Sit-ups
Post time to comments.
You can follow this conversation by subscribing to the comment feed for this post.
This is only a preview. Your comment has not yet been posted.
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
Just wanted to let everyone know i'm doing fine and see everyone soon.
Posted by: Tony | November 23, 2009 at 10:08 PM
Thanks Tony, Be safe and hurry home. You owe me one Cubano when you get back.
Posted by: Kevin | November 23, 2009 at 10:12 PM
Hey Tony, by the time you get back I'll have my tattoo design ready to go. Be safe
ROWING:
For anyone out there interested in racing with Stephen, Tammie and I in the spring please let me know. We're going to be planning some rowing time to gear up for the race, the more the better!
ROD: Intensity pyramid
4min-3min-2min-1min-2min-3min-4min-1min
4 min at 70% perceived exertion
3 min at 80% ....
2 min at 90%...
1 min at 100%...
2 min at 90%...
3 min at 80%...
4 min at 70%...
1 min "on the paddle" 50% perceived exertion,
concentrate on reinforcing good technique when your tired,
use your legs, and get that extension early.
Posted by: Kare Williams | November 24, 2009 at 06:07 AM
Be safe Tony, see you soon.
Posted by: Greg Walker | November 24, 2009 at 06:14 AM
13:23 using 35lb weight. Enjoyed that one, worked on shortening up my rests.
Posted by: Greg Walker | November 24, 2009 at 08:25 PM
Wow Gavin!!! That was so cool seeing you jump 30 inches!!! Way to keep trying and not give up!!
Posted by: Amanda | November 24, 2009 at 08:53 PM
Yes! Yea for Gavin!! That was so cool to watch!
Posted by: Jennifer Lawrence | November 24, 2009 at 10:15 PM
Be safe Tony.
Awesome watching Gavin make the 30" box jump!
14:18 using the paralletes and a chair for push ups.
Posted by: M Moseley | November 25, 2009 at 06:27 AM
19:09 - 25#KB. I don't think sit-ups could take me any longer!
Gavin, that was real cool! You should be proud :)
Posted by: Jaime G. | November 25, 2009 at 01:21 PM