Wednesday, January 09, 2008

Tabata This...Philadelphia Style

1/10/2008 WOD


Philly's Tabata This...

Jump Squats
Plyo Push Ups
Jumping Lunges
Med Ball Throws
KB Swings

Rest 1 minute between Tabata Rounds.

It's a work in progress, but there are two recipes to get you started,

Recipes For Performance

26 comments:

Greg said...

Sweet!

Rich said...

Great, great... Reminds me of that old saying:

You say "Tamato", I say "Tomato"

You say "Patato", I say "Potato"

Tomato, Potato, "Tabata", "Mother F'r"!

Christian said...

so how about a recipe for black bean brownies?

Rob said...

Excellent recipes...thanks Pam.
For the music fans and even those who found my IPod to be a deposit of crap this morning (mind you, I did not have the remote and Doc D was in charge of DJ duties during Tabata This), I heard our new mayor doing a fantabulous rendition of Rappers' Delight (yes, the Sugarhill Gang)...apparently he did it at the inauguration without a script or karaoke machine...not sure if ity's on the web yet...but he got it dead on.

Rob said...

http://willdo.philadelphiaweekly.com/archives/rappers_delight/

(it was better on the radio)

Rich said...

Funny, we were just talking about that at the "water cooler". Apparently, Nutter was a DJ back in the day...
MixMasterMike

http://www.nbc10.com/politics/11495975/detail.html

Rob said...

Good rapper, now do your job! Gotta clean up the Street mess...
Anyway, who else is showing up at 6AM tomorrow?

Dawn said...

Rob- I'll be in at 6am to try the WOM. I was viciously attacked by a nap yesterday and I didn't train at all.

Rob said...

See, now Dawn is taking it up a notch with a 6AM WOM. Rich and I were going to just do an end of the week Cindy to warm up for Atomic Saturday AM. I'm still suffering from a case of conjunctivitis. I couldn't handle the WOM....not until next week at the earliest...

Rob said...

By the way, I just got an e-mail from the My Fox Philly's Hot List. Apparently at CrossFit Philly, I can enjoy a New Year, New You exclusive and get 2 consecutive months free. Should I talk to the membership director on Monday about the special? I don't want the high pressure sales pitch that I got when I joined Bally's and World Gym.

Rich said...

Sweet! Where do I sign up?

Rich said...

Rob - I believe It's a chance to WIN...

myfoxphilly.cityvoter.com/ Contests/Default.aspx?contest=42 - 43k -

Rob said...

I have a coupon that you print up and cut out. I'll bring it tomorrow.

Greg said...

Rob, you might get two free months but they might push nutritional supplements like these new awesome delicious Cravers. That's where they get you.

Pamela MacElree said...

Yes, this was an error.

There are two promotions going on. One is a giveaway, that anyone can enter. The other is a coupon for new business.

Thanks for the heads up, so that I could have it fixed before mass chaos broke out.

Sorry for the confusion.

Pamela MacElree said...

Greg you haven't even tasted them yet.

They are delicious though, Dr D's word was better Deeelish.

Woowhoo Dawn is doing the WOM...so far it's only been girls putting up time on this one. What's going on fellas?

Rob said...

No confusion Pam. That coupon just had no restrictions. I was wondering what might happen if a lot of people started asking about it.

sharon t said...

thanks for the recipes Pamela,

i will be most certainly chekcing this out, since vacation i have not been doing so well with eating meat so i am taking a rest and can use all the veggie recipes that i can use!

see you tomorrow

Greg said...

Pam, nobody else knew that but they do now.

Promotions? I'll be inquireing upon my return.

And did the blog go offline or did I just blackout?

Amanda said...

The peanut butter flavor bar is the best! - how do I get them, who do I pay and how much?

Pamela MacElree said...

Greg, I think they would have figured out that I didn't have the address of your austere training location. Plus, the bears would have gotten into them even if I had sent them. I'll save a few for you.

Amanda, click on the link on the right side of the blog that says Get Prograde Nutrition, click on Athletic Performance, then click Cravers.

I think I like the Spirulina the best.

Greg said...

Pam, I could have sent one of my messenger birds to go and retrieve them. That way the secrecy of my location would not have been compromised.

Luckily I have all have the natural ingredients among my adjacent surroundings but I do appreciate that you're saving some for me when I get back to civilization.

Rich said...
This comment has been removed by the author.
Sam L said...

That is cool

Pamela MacElree said...

Hopefully the Cravers can stand the test against the white birch shavings, acorns, and dried wild strawberry trail mix that you must be talking about.

Greg said...

Yes lets hope. Theres nothing like enjoying a piece of white birch after one of your killer WODs