Thursday, February 07, 2008

Get ready to Run!


If you plan on doing Broad Street and need to start running before we put together a schedule and a group of people, take a look at what the Wanderers have mapped out. Plenty of maps and trails to get you started.

2/8/2008

25 In and Outs
25 Squats
25 Jump Squats
25 Lunges
25 Jumping Lunges
25 Kettlebell Swings
50 Leg Raises
50 Flutter Kicks
50 Sit Ups
50 Horizontal Flutter Kicks
25 Kettlebell Swings
25 Jumping Lunges
25 Lunges
25 Jumps Squats
25 Squats
25 In and Outs


"Really great people make you feel that you, too, can become great." -Mark Twain

17 comments:

SusanHurrey said...

Here's a link to the running route: http://www.mapmyrun.com/run/united-states/pa/philadelphia/272808230

It's a challenging run, that's for sure!

Pamela MacElree said...

I see how it is Susan. As long as we make posts about running you'll comment on the blog. Thanks for the information though.


Anyone interested in the WOM on Monday morning?

Rob said...

I'll try the WOM on Monday. Was there a change on the ring rows and pullups to 15 each instead of 5 & 10 reps each before the leg exercises?

Greg said...

Is that the chance for me to do the lower body movements of the WOM? My time would be unofficial of course.

Rob said...

If you did the lower body movements with the slosh pipe, I'm sure you'd have an official time.

Greg said...

Now that sounds interesting. Maybe the squats and lunges. I think a weighted vest for the jumping lunges, box jumps, and in&outs would even it out.

I guess I'll stay in this weekend so I can get sloshed on monday.

Rich said...

WOM on Monday, I'm in! 6 a.m baby!

Pamela MacElree said...

Awesome! WOM as prescribed for Monday. 6am is early for my morning off, but I'll suck it up! I say it stays with the 10s and 5s but JCB can decide on Monday since it's his WOM. My two cents on the subject is...it's the WOM so it isn't supposed to be easy. (Of course I say that now.)

Greg, you can do the lower body movements weighted, sloshed might be more of a challenge, but it's your choice. Maybe we'll sub in something else for the remaining 75 pull ups and 75 ring rows.

rancheetah said...

Well, now, I empathize with Susan. Some of us are supplementing a well-rounded fitness program rather than specializing in WOMS, slosh pipes, crack pipes, and doing workouts with names like Aunt Sally. On the other hand, perhaps we should chime in on some of the questionable music tastes of Crossfit participants.

Greg said...

KB swings are my first thought for a substitution.

I figure if I sloshed anything it would be the squats, everything else would be weighted. There's also the challenge of getting the pipe across my shoulders.

Have a good weekend everyone. I look foreword to the pain tht will ensue on monday at a$$ o' clock also known as 6 a.m.

Rob said...

Questionable music tastes? Well rounded fitness program? Wow...or more like Uh OH!

As far as the WOM, I don't know if it even matters if you keep to the 10-5 split with the rows and pullups or go with all 15 at a time. I'll just do what I'm told.

Excellent, Rich. Are you coming tomorrow at 8AM?

Pamela MacElree said...

There's no need to continue to question anyone's musical taste, we all like what we like. Besides I already have the WOM soundtrack picked out!

Swings are certainly a possibility, but you might want to save sloshing for another day, and just keep everything weighted, that should suck enough.

I think it would be harder to go with the split.

Rich said...

Rob, I'll be there tomorrow! Sammy, you coming?

What's all this talk about weighted this and sloshing that? We're doing the WOM as prescribed, right?

And I agree with Pam, we all like what we like! Let's just agree to musically disagree - but find harmony in our workouts! Like the way Dr D finds perfect harmonic synchronization between his farts and his burps!

See you guys later! In Dr D's case, I'll just Smell you later! P.S. How's the little guy doing?

Rob said...

Rich- Greg has a shoulder issue...dealing out too many severe blows to the heads of his aggressors. He was looking to find an alternative to the rows and pullups on the WOM.

Yes, the plan is to do the WOM on Monday, as prescribed by Captain Hollow Pipe

Pamela MacElree said...

Official word is WOM as originally prescribed, and just to go over the specifics again...

Pull Ups reps are with full elbow extension at the bottom and the chin must clear the bar on each and every rep.

Ring Rows are done with body as parallel to the ground as possible, if a box needs to be used to elevate the feet to reach parallel then use one. (Now this note was referenced directly to the men, so I'll have to obtain clarification on Ring Rows for the women.)

ps - Saw pictures of Damien's little dude yesterday, he is a cutie!

Rob said...

On the rows, this means that one is parallel to the ground when one's arms are straight, correct? Not the other way around so that the row is done completely in the negative (as Rich and I did them on the WOD last Friday)...those were killers!

Pamela MacElree said...

Yes, if you are holding the rings with your elbows extended, your body needs to be parallel to the floor. Most will need to elevate their feet on a plyobox.