Thursday, January 03, 2008

Randy's Back for O Lifting in February



On Sunday, February 3rd, from 8:00am to 11:30am, Randy Hauer will be back at CrossFit Philly for another Olympic Weightlifting Workshop.


1/4/2008 WOD


1) KB True Snatch Pull, Weighted Sit Ups, Front Squats

30 sec of each, 45 sec of each, and 60 sec of each

Rest 30 sec, 45 sec and 60 sec between sets



2) One Arm Swings Right, One Arm Swings Left, Squats, Push Ups, Thrusters

30 sec of each, 45 sec of each, and 60 sec of each

Rest 30 sec, 45 sec, and 60 sec between sets


3) High Pulls, Ring Rows, Weighted Reverse Lunges, Broad Jumps

30 sec of each, 45 sec of each, and 60 sec of each

Rest 30 sec, 45 sec, and 60 sec between sets

~~~

The Rowing WOD for E.P.

Row 1500 meters, 30 Sit Ups
Row 1000 meters, 20 Push Ups
Row 500 meters, 10 8 Count Body Builders (just because you're at the Globo)
Row 1000 meters, 20 Sit Ups
Row 1500 meters, 30 Push Ups

15 comments:

Erik said...

Thanks for the Rowing WOD! Pour one for the homies...(bandana clutched in hand).

Jason, headed out to CA on Sunday. Brian Mackenzie at CF Newport Beach says hello, I am dropping in...

Erik said...

WOD Rowing: 27:30 minutes as req'd.

Now, time to die.

Erik said...

Pam and Jason, thanks for all that you do. See you soon--we are looking at a prius--it's on!

Sam L said...

Going green EP? Nice!

Just yesterday I came up with my New Years Resolution. --Get as GREEN as possible in 08'

Went out and bought CFL's for the house. That is a start. 2 trucks in our house do not help! :) Would love to go Hybrid.

Kettlebell Athletics said...

Hey Erik,

Thank you brother. Please tell Brian I said hello also.

Pamela MacElree said...

Thanks Erik! Good job on the WOD.

As for your other post about Globo Heads waking up earlier than the rest of us, it's not so much that as it is that if you go to a Globo Gym you need to get there extra early to wait in line for the treadmills. ;-) Just kidding of course.

Have fun in Cali!

Rob said...

Congrats on the Prius, Erik...and good job on the Rowing WOD. Jason and Pam should get some Concept 2's at the new facility in Chestnut Hill...There should be enough room considering it has 5000 sq ft.
Sam- Those CFL's are great. The only problem is disposal, and environmental diaster compared to a typical bulb. I already re-bulbed our house with the CFLs and then understood what the issue with them was. I think the Amish got it right..just go to bed when the sun goes down!

Sam L said...

5000 square in Chestnut Hill??? Did Rob just let something out of the bag???!

Rob said...

Sam- I was just kidding...although the extra space, a parking lot, air conditioning, a few rowers, some truck tires to flip, a kitchen to make flapjacks and soup with a fridge to store beer, a daycare center, a dog sitter, and a masseuse would be a nice step up after a gruelling 6AM WOD

Greg said...

Can there be a seperate fridge for beer so the beer can be kept at optimum temperature for consumption?

Rob said...

That would be the walk-in fridge, Greg...I know everybody has their fav brand of suds. Pam & Jason woulld also have final say on this because it's their new gym.

Pamela MacElree said...

Rob.!.?!!..? You forgot about the roof top pool and tanning deck.

Again...drinking your calories...what am I going to do with the two of you?

Greg said...

I think the pool should include a hot tub and be called the Aquatic Centre.

Also, if we got a kegerater instead of a seperate fridge for beer, when we're done with the keg we could use it for keg tosses as part of the WOD

Rob said...

Greg- that's taking it over the top...a good place to be when you're keg tossing after you have consumed its contents... and I thought if the pool was built in Phase 2, it would be called Bella's Natatorium
Pam- When you're hardcore, you want to leave out the fluff...the new gym still doesn't have locker rooms or even a water fountain, just a johnny-on-the-spot in the parking lot and a hose

Pamela MacElree said...

The pool will definately be named "Bella's Natatorium"