Thursday, January 31, 2008

February's WOM



This one's for Demo Man. It's one of the largest kettlebells I have seen in a photo, and it slightly resembled a wrecking ball with a handle. Do with it what you will.

February's WOM

"Legs, Lungs, or Lats?"

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Squats

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 DEEP In & Outs

*Note on the Ring Rows. Men must have feet elevated on a Plyobox so that the body is horizontal to the floor. Women must be as horizontal to the floor as possible. Full elbow extention is required on all pull ups and ring rows. Chin must clear the bar on every pull up rep.


2/1/2008 WOD

21-18-15-12-9-6-3

Dbl DB Push Presses
Jumping Pull Ups
KB High Pulls
MB Swings



"If you only do what you know you can do-you never do very much." -Tom Krause

11 comments:

Sam L said...

Pam--

I told you not to post that picture of me. It was years ago when I was much stronger.

Pamela MacElree said...

Sam, You should know by now that I don't listen very well!

Cheryl Cohen said...

Desert CrossFit here! :-)
Help! What is a "deep in and out"?

Thanks!

Pamela MacElree said...

Hey Cheryl

Get in a quarter squat position at hip width, shuffle the feet out to wider than hip width, go back and forth between to the two widths keeping your squat stance the same throughout each transisition.

Let us know how you do!

Greg said...

That's about the same size as the wrecking ball I use to knock down ranch style homes and mini-malls.

Pamela MacElree said...

No not the mini malls!

Dawn said...

Quite a ball of iron he's got there.

The 9am class was fun to watch. Standing room only, too! That's awesome.

Pamela MacElree said...

Thanks Dawn! I hope that isn't your reasoning for not participating though. If that turnout stays consistent well add some times for sure!

Dawn said...

Pamelicious- My right trap was worn out from my workout and I didn't want aggravate it more with high pulls and push presses. I was thinking about taking a muscle relaxer but I planned to be sipping a vintage red so I didn't. Still kinda hurts but I heard merlot has healing properties. You know anything about that? :)

So many people rolled in for class that I was curious to see how it was going to work out (plus watching JCB work to keep order is always fun!) I'm glad so many folks didn't let the weather stop them.

WOM looks nasty. Not sure if I can handle that one. :)

Pamela MacElree said...

Oh the WOM is beyond nasty but I am certainly going to give it a shot, this will be one that will require an additional body or two to keep paces with.

Might not be any healing qualities in Merlot but a good Pinot Noir, yes. The high pulls would have been a struggle, but the push presses would have been fine.

Enjoy your vintage!

Greg said...

Dawn- I hear Guinness is good for muscle soreness.

Yes Pam, Demo Man spares no malls! Mini, Strip, regular, and even shopping centers.