Thursday, December 27, 2007

12/28/2007 WOD



This photo was not taken in the gym.

WOD

24-20-16-12-8-4

Jerks Right
Jerks Left
Swings
Hanging Straight Leg Raises
60 Sec Plank

or

Push Press Right
Push Press Left
Swings
Knees to Elbows
45 Sec Plank

or

Push Press Right
Push Press Left
Swings
Hanging Knee Raises
30 Sec Plank



"Strength does not come from physical capacity. It comes from an indomitable will." -Gandhi

13 comments:

Amanda said...

thanks for the caption, I thought for a minute that was me....

Rich said...

Rob & I representing the 6 AM'ers this morning...

Our time: 7:15. Here's what I used.

24-20-16-12-8-4

Jerks Right (25 lb db)
Jerks Left (25 lb db)
Swings (24 kg Kettelbell)
Hanging Straight Leg Raises

We topped it off with a 2 minute Plank...

The Jerks were a bit tricky - I'll need to practice those more often before I can add any more weight - the 25 lb db's killed my arms...

Jason, I liked the jumping jack demonstration this morning... really interesting.... I'm wondering what you'll be replacing them with - if anything?

Pamela MacElree said...

Yes, you need to work on your jerks so you can increase the weight. 25lbs is way too light!

Rich said...

Thanks for that Pam!

Jason said to stick with the lighter weight because this was a timed WOD. I'll practice the Jerks with a higher weight and concentrate on my form.

BTW - Did you try the 12 days again - because 42 plus minutes is way to slow!

xoxo

See you tomorrow!

Pamela MacElree said...

That's not what I heard...

Anyway I'm doing 12 Days again this afternoon and will post the time as soon as it's complete. You're right my time was way too sloooow. Wonder if I'll get anywhere near your 26?

Rob said...

The jumping jack demo was pretty cool...interesting to find out what exercise can replace that old school mainstay.
Pam and Doc D hosted a 7:15AM Olympic training seminar. Very informative, and I wish I could have stuck around longer but I started to get the jimmy legs from the WOD I did with Rich at 7AM.
Barry had a hilarious response on the blog before this one. He quite clearly is in good spirits and is working on his squat technique now that his left hand is in traction until the start of the Winter Olympics. Take care, Barry!

Rich said...

Yeah, wonder how you'll do... You're feeling better so your time should reflect that!

Rob wants us to retry the 12 days too.... Not sure if I can do any better without collapsing... May be able to shave a few seconds on the double unders - provided I can do them without resetting after each jump...

We'll see, I may just wait for next December to tackle that one again.

When will you post January's challenge?

Pamela MacElree said...

12 Days redone...

Greg 28:07 (Rich you're still the champ)

Pamela 32:07 (12 minutes faster!)

Dr. D you're up next for a better time with condensed workout space for you and your equipment.

Rich said...

Nice job guys! What weights did you use?

Pamela MacElree said...

16kg KB for the TGU
I used the 15lb MB for Wall Ball and Cleans, Greg used 20lbs.
I used the 25lb DBs for the PP, Greg used 30lbs.
Swings and High Pulls 24kg KB
24 inch box for Box Jumps

I think the only way I could get it done faster is if I get my double unders better. I did my TGUs slowly too, just to be safe.

January's Challenge Workout will be release to the public sometime on January 1st.

Greg said...

Rich can I borrow some of your superhuman strength for January's challenge?

Rob said...

Rich- When you get a chance, check out the Buddy Lee System under the Jumprope section in the exercises section of the main CrossFit website. He teaches the proper technique for the double under...and it looks like Barry made it to the first cert class with Coach Lee...
As far as the 12 days, it looks like we have only one more day (Monday) to try and beat our times before that workout sleeps with the fishes...

Pamela MacElree said...

Do you really want to put yourself through 12 Days again? I mean I've done it twice and was expecting to have 2 Christmases because of it but I haven't seen the second one role around yet, so disappointing. I wouldn't want you guys to experience the same disappointment.