Monday 4.18.11

“Tabata Something Else”

Push ups
Pull ups
Sit ups
Air Squats

8 rounds each
20 seconds of active work
10 seconds rest

Score total reps for all exercises:

Compare to 10.11.11

Strength:  Jerk 1-1-1-1-1

The Spring Clean Nutrition Challenge will officially begin Wednesday, April 20th.  Details about the challenge scoring system and teams will be posted by Wednesday.

-Teams will be two, three, or four (depending on number of participants)
-Teams will be selected by Wednesday, April 20th
-Buy in $50-I know, seems high, but it does two things- A $50 investment in you health, your knowledge of how you should eat, consistent nutrition advice through our online nutrition forum, and your new summer body (more important, better health) and if your team wins the challenge, your team gets to split the whole pot.  So if 30 people enter the challenge, you split $1500 dollars to spend on you new summer clothes to show off that new summer body.
-To participate in the challenge, you must participate in the before and after BOD POD testing.  This is the gold standard in body composition testing.  The Biggest Loser as well as NFL Combines use this style of measurments.  The results will be used to determine our winners.  Check Bodymetrics out  
HERE

How to get started!! 

1) Go to our On-line Schedule Center here to select your appointment time.
Schedule your BOD POD Test Here
2) Select BOD POD TESTING and choose Single Bod Pod Test 
SINGLE TEST ($49 Value) = $22.50 after discount code
3) Proceed to check-out. Enter the promo code CFMURPHY at checkout. You’ll need to create a Body Metrics login if you don’t already have one.

Weekly Schedule:
Tuesday-
4:15-5:15 CrossFit WOD
5:15-6:15 Understanding Zone/Paleo/Primal Nutrition
6:15-7:15 CrossFit WOD

Wednesday:
4:15-5:15 CrossFit WOD
5:15-6:15 CrossFit WOD
6:15-7:15 CrossFit WOD

You will need to sign up for a BOD POD Test Prior to your WOD time.  You will test and then WOD.  

Also, here are directions for what to do prior to testing.
Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:
Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)
Please arrive at least 5 minutes before your appointment start time.

Goals are dreams with deadlines.  ~Diana Scharf Hunt

 

Categories: WOD

21 Replies to “Monday 4.18.11”

  1. push ups – 77
    pull ups – 67
    sit ups – 121
    air squats – 121
    total – 386
    jerk – 110 lbs (PR)

  2. push ups – 76
    pull ups – 55
    sit ups – 99
    air squats – 117
    total – 347

    19 less than last time, but last time I was doing banned pull ups, so I’ll call it a win.

  3. push ups – 85
    pull ups 58
    sit ups – 130
    air squats 158
    Total = 431
    Worse than I did last time – UGH

  4. situps-103
    Air Squats-123
    pushups(modified)-93
    pullups(banded)-93
    Total=412 (last time was 345)
    Jerk- 110 (New PR)

  5. Push ups – 104
    Pull ups – 78
    Sit ups – 98
    Air squats – 90
    Total – 370 reps (300 reps last time)
    Jerk – 110lbs

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