W.O.D. 12.17.09
3 Minute Challenge
Row (3 minutes) for total calories = reps
Barbell Thrusters (45/65) total reps (3 minutes)
Burpees total reps (3 minutes)
(compare to 9.23.08)
*there is a regularly scheduled 6AM and 12Noon WOD tomorrow.
Celebrate:
FESTIVUS!!!!!!
Today is the day, we are excited!
Get ready and remember the following:
Wear: A "festive" Holiday Sweater
Time: 5:30PM
Food: We will provide catered food and drinks, but feel free to bring a contribution of your own as well.
Feats of Strength: First, organize a team of 4 (2 guys and 2 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max pull-ups and a 1RM deadlift. Your team's score will be the combined totals of the all pull-ups and all deadlifts. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.
Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00.
Note: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!
Seinfeld Quotes:
"Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way."
"What happened to the doll?"
"It was destroyed. But out of that a new holiday was born... A Festivus for the rest of us!"
- Frank Costanza and Kramer, in "The Strike"
"At the Festivus dinner, you gather your family around and tell them all the ways they have disappointed you over the past year."
"And is there a tree?"
"No. Instead, there's a pole. Requires no decoration. I find tinsel distracting."
"Frank, this new holiday of yours is scratching me right where I itch."
- Frank and Kramer, in "The Strike"
Results:
Row/Thruster/Burpee
Kim 51/16/22
Megs 40/31/38/109
Christina 37/13/20/70
Kara 36/37/20 (25#)
Todd 70/28/23
Kevin M. 56/22/31
Jerry 60/32/33
Donkey 40/39/37 (25#)
Matt 59/32/23
3 Minute Challenge
Row (3 minutes) for total calories = reps
Barbell Thrusters (45/65) total reps (3 minutes)
Burpees total reps (3 minutes)
(compare to 9.23.08)
*there is a regularly scheduled 6AM and 12Noon WOD tomorrow.
Celebrate:
FESTIVUS!!!!!!
Today is the day, we are excited!
Get ready and remember the following:
Wear: A "festive" Holiday Sweater
Time: 5:30PM
Food: We will provide catered food and drinks, but feel free to bring a contribution of your own as well.
Feats of Strength: First, organize a team of 4 (2 guys and 2 girls) that are all wearing their seasonal sweaters. Second, be prepared to perform max pull-ups and a 1RM deadlift. Your team's score will be the combined totals of the all pull-ups and all deadlifts. The final feat of strength, which will be added to your total will be a mystery event disclosed on Thursday. Lastly, the winning team will be awarded a $100 prize.
Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00.
Note: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party!
Seinfeld Quotes:
"Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way."
"What happened to the doll?"
"It was destroyed. But out of that a new holiday was born... A Festivus for the rest of us!"
- Frank Costanza and Kramer, in "The Strike"
"At the Festivus dinner, you gather your family around and tell them all the ways they have disappointed you over the past year."
"And is there a tree?"
"No. Instead, there's a pole. Requires no decoration. I find tinsel distracting."
"Frank, this new holiday of yours is scratching me right where I itch."
- Frank and Kramer, in "The Strike"
Results:
Row/Thruster/Burpee
Kim 51/16/22
Megs 40/31/38/109
Christina 37/13/20/70
Kara 36/37/20 (25#)
Todd 70/28/23
Kevin M. 56/22/31
Jerry 60/32/33
Donkey 40/39/37 (25#)
Matt 59/32/23
Mark Sisson talks about a slosh tube - what is it? Momi`y Papa
ReplyDeleteslosh tubes are long pieces of PVC (between 6ft-10ft) that are halfway filled with water and capped at the ends. By holding it either at chest level or overhead, you work core strength and stability. You can also try walking with it which makes it harder.
ReplyDeletewe actually have one or two thanks to Sam G.