Sunday, November 2, 2008

Mon - Nov 3 - WOD Challenge

Alan and daughter Katerina - in Colorado
Warm up:
800m Run
50 Ab Mat Sit-ups

WOD:
"Annie are you o.k.?"
*adjusted reps of 15-12-9* for the following exercises:
1. Row (for Calories)
2. DB Thrusters (m=40 / w=20)
3. SDHP (M=24k / w=16k)
4. Burpees
5. Wall Ball (m=20 / w=14)
6. Med Ball Clean (M=20 / w=14)
  • This WOD will be done in competition with www.Hypoxiagym.com.
  • Our 2 gyms will be competing against each other in WOD's -

Monday = Annie are you o.k.?

Tuesday = Grace

Wednesday = 800m Run


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8 comments:

  1. Coach TannerNovember 2, 2008 at 7:32 PM

    Looks like a great week ahead... Eat right and rest well!!
    Congratulations to Doug persona; best today and 2nd place in age division - Master's Oly. Weightlifting Competition in Savannah today!

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  2. Coach LaneNovember 3, 2008 at 7:33 AM

    Monday a.m. - 6:30 class = 21m29s
    Richard
    Joe
    Martinique
    Tina
    Mike
    *Rocked it hard….Hypox - what do you got?

    Everyone's rowing was strong. I saw a couple break-down's in form on Thrusters and Ball Cleans. SDHP looked fantastic...Wall Ball looked strong.

    Gretchen / Ken (CFAI - long distance students!)- can we count on you to compete this week?

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  3. UnknownNovember 3, 2008 at 8:15 AM

    Monday Riga workout. Ken 18:02 and Gretchen 19:01. Am sure we could have improved the ball clean technique. But done nonetheless. So, we're in the heat too, even from a distance. Competing to the best of our abilities. And definitely rooting for CFAI!

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  4. Coach TannerNovember 3, 2008 at 1:04 PM

    By far the closest I am been to meeting Pukie. WOW. Thanks Hank for sharing your hour!

    ReplyDelete
  5. PottymouthNovember 3, 2008 at 1:19 PM

    Hey Coach Lane...Were ya'll working underwater?

    ReplyDelete
  6. Coach LaneNovember 3, 2008 at 1:34 PM

    9:30 Class:
    Katy
    Brooke
    Kate
    Holley
    KCJ
    Jo
    18m55sec

    12 noon:
    Hank
    Chad
    Leslie
    Doug
    17m 43s

    Ouch.

    What is up Hypoxia? Got some?

    ReplyDelete
  7. PottymouthNovember 3, 2008 at 3:47 PM

    Whatcha got in mind??????

    ReplyDelete
  8. Coach LaneNovember 3, 2008 at 7:28 PM

    I hope you are having the same adrenaline infested time we are. Spirits
    are high.

    We had one team at full weight, 15:50. On another team, one of the girls
    used 15# dumbbells, everyone else was full weight. Their time was 15:42.
    This time doesn't count due to the lower weight.

    Let me know if you want more times. If the late group has any better
    legit times, I will advise. I don't think that group will be as fast.

    The Tormentor, Alan writes:

    For tomorrow, we tested some weights. How about this:
    Alan and Doug = 135
    L 1 women at 75#.
    I have at least three (probably 5) who can do this weight. I have one guy who can probably do 115#. The rest will fall somewhere under these weights.

    ReplyDelete