The saga continues...
1/8/2008 WOD
30 sec rounds, 45 sec rounds, 60 sec rounds
Ring Rows
Reverse Lunges with Rotation
Elevated Push Ups
Burpees
Knee Outs
Lateral Cone Jumps
After the 30 second round rest for 60 seconds. After the 45 second round rest for 90 seconds. After the 60 second round rest for 120 seconds.
"The quality of strength lined with tenderness is an unbeatable combination, as are intelligence and necessity when unblunted by formal education." -Maya Angelou
41 comments:
Rob missed the workout...again!!
Yeah...I look like I grabbed the wrong size Q-tip and forgot the hockey helmet and went a few rounds with Hellga...left eye swollen shut!
I'll try to make it tomorrow. Thanks Sam! And that's Yosemite Sam on your leg, right?
Here's the standard weights to use on the WOM. Of course you can modify if and where necessary. (except Rich and Greg)
Sheilas...
16kg KB for Swings
20lb D Ball for Slam Ball
18in Box for Box Jumps
15lb Med Ball for OH Walking Lunges
15lb Med Ball for MB Cleans
Blocks...
24kg KB for Swings
30lb D Ball for Slam Ball
24in Box for Box Jumps
20lb Med Ball for OH Walking Lunges
20 Med Ball for MB Cleans
Test. One day this week (probably today) I'll use the Blocks presrcibed weights and then one day next week I'll use the Sheilas prescribed weights.
So the rest of us get to choose between being a Block or a Sheila? Cool! Dick and Demo Man are toast!
No Pink Miso!
You're a Block, but if for some reason you needed to scale down the weight on the KB Swings you would be allowed to.
I'll stick to the rules. No problem.
Apparently, Dick & Demo Man are the only real men at CrossFit if all you other Sheilas get to choose your weights.
Some new suggestions for Mr Ross's American Gladiator name:
MISO Silly
MISO Weak
The ever popular MISO Stupid
MISO Tired
The Wuss
and finally - my favorite...
Diana - (because there ain't no mountain high enough!. Dr D, that's funny because his last name is "Ross" get it?)
Dick Flashdancer out.
P.S. Hi Sam!
I keep falling out of my chair in laughter, my tailbone is starting to feel extreme discomfort.
Miso...please forgive me but I might call you Diana in the morning.
Wow...getting Rich fired up! I was about to put a moratorium on his AG nickname, but Miso Weak?!!! And as for Diana, I was called Betsy in Kindergarten...because I supposedly liked to sew...sew the flag, get it Doc D?
As for Diana, at least give me some props, and call me Big D!
Did Little J lead the Mount Airy Gladiators this AM?
Put on your hard hats everyone, Demo Man has some work to do!
And it seems like we need some cheesey catch phrases too.
Demo Man out.
Was that the first cheesy catchphrase, about the hard hats?
I think we have to stick with Diana, Big D could lead to too many other options that aren't Diana.
Next we'll have to find a way to string together Betsy and Diana with some creative word.
I think it's funny that Rich signs out as Dick Flashdancer!
Oh yeah...Hi Sam!
Hello!
Diana. HA! I like it.
Seacrest OUT.
I say we give CINDY a shot tomorrow at 6AM.
Who is in? For all you guys that do not like to go below Parallel for the squats...Dynamax ball goes under your rear. Squat does not count unless you touch it.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Hi Sam!
I'm in with doing Cindy. Is there a target number of rounds in 20 mins.? I'd say 15, but that sounds like a reach. And 6AM, right?
I lobbed a softball up for all of the potty-mouthed CF bloggers out there...did you catch that Doc D? Dawn?
Count me in, that is if the powers that be decide to make that the WOD...
Rob, you are talking about the WOD right?
Yes, the WOD...thanks Rich. We can do it after the WOD if they come up with a good one. or not.
Diana, the hard hats comment was meant for safety purposes. During a demolition process a variety of things can fall and possibly injure someone, the hard hat is meant to minimize the risk of that possible injury....yes it was a cheesey ctachphrase.
Well, then, I guess safety's in the house! I found one that is shaped like a cowboy hat and meets all of the respective federal safety standards...it's dashing!
does it have sparkles on it?
Yes sparkles...and either the American flag, the harley davidson logo, or homer simpson
if the American Flag was on the hat then a matching vest with the HD logo on back would work well
You are getting dangerously close to looking like one of the Village People! I'd skip the vest.
If I feel good, I will be there @ 6AM to introduce myself to Cindy. Rob "Diana" Ross is now = Dirty Diana (in homage to the early 90's Michael Jackson tune)
All of this name changing reminds me of a great movie quote. First one to blog the correct response earns 5 points:
"We were 'Sonic Death Monkey' Rob, and we are on the verge of being called, 'Kathleen Turner Overdrive', but tonight we are simply, "Barry Jive and the Uptown Five'
PS> Pam don't you mean Sheila's and BLOKES?
6AM.
Get your A$$ there Doc.
Cindy it is.
Our buddy Jerry Hill did 23 rounds of Cindy with a 40 pound vest. Now that is just pure silliness.
High Fidelity...better book than flick...OK, I'll accept Dirty D. or Dirty Di...
And no, I support Pam with the Block designation...aren't we all Block-heads for showing up at 6AM to dutifully (and/or blindly) follow what a dry erase board tells us?
Good luck guys...I thought that was worse than the 12 Days.
WOM = 34:34
Using the blokes weight (as Damien corrects me publicly) However maybe I really meant blocks as in blockheads.
Either way, it's your grip at some points, it's your gut at other points. I'll do it with the lighter wieght next week and see if it takes less time.
Oh...
And one more thing...
'if they come up with a good one.'
sounds a little challenging Diana.
Always takes an extra shot to get a response on this blog. Gotta give Pam points for noticing that one! I haven't been able to provoke Jason with his nickname...he's good!
34 minutes is impressive. I think the number of reps is pretty daunting. That works out to 480 reps total, if I'm correct.
It is 480 but I was comparing it to the filthy fifty which I can do in 26 minutes, so I was really hoping to be much closer to that time.
ps - Just hope I haven't changed the WOD for tomorrow...
Well, if Cindy is an agreeable WOD, then there doesn't have to be a 9:13PM posting for one of your own...Just a thought!
Well since Dr D went to the music homage, there is one other song that fits for Mr Diana Ross... The chorus was a bit catchy... Picture it, late eighties, crowded bar, cigarette smoke clouding the dance floor...
Any guesses?
Here's a few clues:
Performed by 2 Live Crew from their album As Nasty As They Wanna Be. It reached #1 on the rap charts and #26 on the Billboard Hot 100 in 1989 despite lack of airplay due to the controversial nature of the lyrics. The explicit nature of the lyrics of this song and the album led to the initially successful prosecution of the group on obscenity charges and the album being banned from sale in Florida.
Guess the title then we can vote on Rob's American Gladiator name. I gave you all more then enough clues, but what the hell- here's one more: "MISO" is part of the title...
Dick Flasherdancer out... "Love yo long time!"
This blog reads like an epic novel.
Rob, agreed on the Vest
Epic indeed! Hey Rich, see you in the AM...Me So Horny is the song.
Thanks Sam for the Muscle Up vid.
Dr. D,
Your movie quote is from High Fidelity.
What do me 5 points get me?
Open Gym tomorrow. So we can do as we please. Let's see what SPam posts and we can decide but I always liked the Cindy workout.
also- let's have some "what's on your iPod?" workouts. Each week, someone bring in your iPod and we can play it.
Cool? I can't take the screaming any longer.
Pam, why are you talking like a pirate?
Feel free to bring in music, if you're bringing your ipod I need to get the adapter for the stereo, thought I had one, but I don't.
Two explanations for the pirate...
1) I'm a pirate at night.
2) This typo worked to me advantage.
Rob- If you're going to rep Miss Diana Ross we've got work to do on your hair. No worries...I got people.
Dr D- Movie quote for you, 25 points:
"What now? Let me tell you what now. I'ma call a coupla hard, pipe-hittin' fellas, who'll go to work on the homes here with a pair of pliers and a blow torch. You hear me talkin', hillbilly boy? I ain't through with you by a damn sight. I'ma get medieval on your ass."
D-Block out.
D-Block- That would be Pulp Fiction.....Great flick!
G'night!
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