Sunday, September 12, 2010
Monday + Tuesday WOD -- New Lions Video
I am away Monday and Tuesday. Going down to Bandon Oregan with Mark "The Mayor" Sager and Twisto for a little golf and good times. Roe Roe will be teach Monday classes and Tuesday morning classes and Robyn will be teaching Tuesday afternoon/evening classes. Thank you to both of them for stepping in. If I can ask every client to keep an eye out for new athletes and make sure they know what is going on, that would be awesome. I am not going to put in a mobility wod on these two days but if athletes or coaches want to give one than feel free.
This video we took in the lead up to CrossFit Games at Park Royal Lululemon. Its done by Banana of Digital Monkey. I think his best work to date.
Monday Workout
Strength:
Deadlift - Work up to a 1RM ( 5 rep work for new athletes -- no maxes )
Bench Press - Work up to a 1RM ( 5 rep work for new athletes -- no maxes)
WOD:
10 rounds for time:
10 box jumps 24/20
10 pushups - games standard (go down chest to ground than lift your hands off ground briefly and then pushup)
Tuesday Workout
Strength:
Back Squat 10,8,5,5,3,3
Push Press 5x2
WOD:
1000m row
50 wallballs 20/12
30 pullups ( If you don't have 10 pullups unbroken than scale this number back)
50 medball squat cleans 20/12
30 Toes To Bar
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Yoooo is any1 going to be in the gym around 3 ish? i would love to throw the workout down because i work at 5 and have school from 9-1
ReplyDeleteHollar!
-arash
Arash i can be there for 345ish if you like ?
ReplyDeleteRobyn
let me know by 230.
Resting today, but excited to find my 1 rep max DL on Thursday! :) Hope I can inch my way closer to my 300 1 rep max goal!
ReplyDeleteAnnie :)
awesome, i will be tehre 345! gonna have to power through this workout i work at 5!! thanks robyn!
ReplyDelete-arash
Thanks Roe Roe for a awesome class today! I think it felt like a warm fall day...
ReplyDeleteBB
hahah Yah Roe Roe's thank you !!! gosh i cant quit think of what today was like.. let me think.. " it's kinda like a warm fall day"
ReplyDeleteohhh Roes will never let you live that one down.
Robs
HAHAAHAH!!! it really did tho!! such a great warm fall day :)
ReplyDeleteHAHAHA thanks for coming to workout in my class guys!! much appreciated. made my long day so short, like they say 'time flies when you're having fun'. excited for you class tomorrow robs! see u at 4pm.
mmm sleeeeeeep:)
hey guys,
ReplyDeleteSo chris is going to be away again tomorrow, so i will be in the gym, just supervising cause you're all so amazing!!
haven't heard from Chris as to what he wants the WOD to be but if he hasn't written up anything by tomorrow this is what i say we should do:
Warm up:
3 rounds
1 hill climb
10 Over head Squats 65/45
10 pushups
tech:
Good mornings 5x10
1/2 depth GHD situps 3x30
WOD:
4 rounds
20 burpees
20 kb swings red/yellow
i building lap
rain or shine, bring your running shoes!! :) we will obviously play with the weight when you're here for the good mornings.
So hopefully see you all tomorrow.
roe roe
oops that was supposed to be 1 building lap...silly fingers!
ReplyDeleteor you mean i heart building laps! :-)
ReplyDeletecu tomorrow,
Annie
didnt we just do this WOD AMRAP in 10mins like 2 or 3 weeks ago?
ReplyDeleteReally want to try the workout JT. It looks like its a shitkicker.
We did a similar workout in AMRAP in 20 minutes in August, but there were no KB Swings and less burpees. This is one is a shitkicker
ReplyDelete