4 Feb 2010
Individual Skill Practice
then, "Wolf at the Door Boogie"
5 rounds for time of:
7 Dumbbell Burpee/Hang Squat Clean/Thruster
7 Pull-ups
As we did last time for this workout, the dumbbell complexes will have each movement executed independently. AKA: the double squat style.
Compare to 24 Nov 2009
Post results to comments!
This Sunday at 8:45AM, we'll be meeting at Barton Hall up at Cornell to participate in the indoor track meet! You can run from 100m to 5K - there are 5 different events.
Info on the Banff Film Festival:
The Banff Mountain Film Festival World Tour is once again coming to Cornell, Feb 19 at 7pm at Kennedy Hall on the Cornell Campus. Tickets now on sale at EMS, Finger Lakes Running Company (on the Commons), and at COE. Tickets are $10 in advance, $15 at the door (if there are any left!). If you enjoy outdoor adventure - climbing, skiing, mountain culture, mountain biking, crazy expeditioning,
Inish and Sarah taking on the boogie this morning, Inish levitating:
Thursday, February 4, 2010 at 8:47
Reader Comments (6)
Skills : Muscle-up training
3 x False grip dead hang pull ups: 6, 5, 3
3 x Ring dips with red band : 15, 12, 10
~15 Transitions from pull up to dip on knees
WOD: 11:47, with 25pld dumbbells. Felt very tough shoulders after the muscle-up training, but good fun!
Clean and Jerk: Warm up with 20kg, 35x1x4, 40x1x2, 45x1 47x1 50x1 52x1 55x1 57xbalk, 57xbad clean, good jerk, 57xbalk, 45x1x3 47x1x3.
Back Squat: 20x5 45x3 50x2 55x1 60x1 65x1 70x1 75x1 hurt my knee.
Clean deadlift, with 2 second pause at knees, then shrugs after all deadlifts: 45x5 50x5x2 55x3 60x2 65x1 (two shrugs).
Icing my knee wanting to eat ice cream. No!
L-Sit ups
then
Back squat
95x5 115x5 135x3 135x3 145x3 150x3
WOD: w 30lb dumbbells: 14:19
Back squat:
45 x 5
95 x 4
135 x 3
185 x 3
205 x 3
215 x 3
225 x 3 (<-- fun!)
Metcon (35lbs. dumbbells): 13:15 ... and it sucked! But then I felt good for the rest of the day. Note for next time, pace yourself! Split up the reps as necessary, but don't do sets of 1!
Feb 4 - REST DAY
Paleo challenge: Day 4:
B: Eggs, ham, pear; L: Turkey,vegs; snack: nuts, seeds, goose jerky; D: Thai (fish, shrimp, payaya salad) at best Thai restaurant in NYC: Pongsri at corners of Baxter and Bayard in Chinatown.
L-sits
pull up and ring dip work
Metcon: 30lb dbs, 14:47