Wednesday, February 20, 2008

Lats and Legs



Trivia for the week: Who do these creatures belong to?

You know the drill, the first right answer before 10am Thursday morning, does the warm-up. (No one guessed the correct answer last week, but we still owe Sam a warm-up from a few weeks ago.)

WOD


DB Lunges
Ring Rows
DB Step-ups
Purple bands Rows

1 Minute at each drill, 5 rounds.

19 comments:

Sam L said...

Sorry I missed this AM.

That would be the ROBERT ROSS family.

Rob said...

Thanks Sham...I mean Sam. Do you have news on Saturday's weather? I was thinking you might have a tie in with Punxsutawney Phil...if it snows or there's a lunar eclipse, or both, Sam stays in his condo.
You missed a good workout...and Doc D showed up...hasn't missed a step.

Pamela MacElree said...

The eclipse last night was cool.

Sam, you keep getting all the trivia questions correct, but haven't been in to lead the warm ups. Should we get you a car starter, so the trunk is warmed up for you in the morning?

Greg said...

Sam, if you come in I have the perfect workout for you.

And yes, the WOD this morning was rough.

Dr D. I feel that we will continue our discussion on health at a later date when you aren't trying to ease back into things.

RhinoChiroCenter said...

Sam,
You pulled an evil switch-eroo on me. This is for all to hear> Sam, my crossfit pal, texted me yesterday encouraging me to come to today's 6am workout. It was the little push I needed to get back into the swing. THEN HE DOESN'T SHOW UP!!!! Hmmmm, you never want paybacks from an Italian (didn't you see Goodfellas).
Also, we started the Philly chapter of the AllisonNY hater club. Pam and I are fighting to be the president (we r fighting harder than Hillary and Obama), and Rob is content just to watch....her. Greg, I will be eased back in after next week.

Pamela MacElree said...

It's more like the Hate the False Attention Club. But yeah, Rob was all about the running videos, he even had the beach segment pinned down to a T.

Doc D I'll battle with you after you deal with Sam.

And Sam, Greg's workouts are sometimes worse than mine so I'd be weary.

RhinoChiroCenter said...

Fuel for the fire: I don't know anything about myspace, but here you go
http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendID=114571636

PS> Robert, nice kid, nice dog.

Greg said...

Dr. D. That was like throwing aresol cans into a camp fire.

Rob said...

Thanks Doc D. No hate on this blog...Alison brings a unique perspective to the CF way of life...apparently soft porn is a part of the NYC way of life with some Girls Gone Wild mixed in...hey, sex sells! I don't do MySpace...got pushed into FaceBook and that's too much time on the internet.

RhinoChiroCenter said...

Now that Rob, is funny.

Pamela MacElree said...

Any of you who want to try out the Total Lifts or test your max you can do so this weekend after the group workout around 9:30.

Just did mine, 492, have another 106 minimum to add to lifts.

The squat rack is set up and ready to go!

RhinoChiroCenter said...

That is back squat + deadlift + pushpress? Also, is it supposed to be a strict press or a push press? I am dying to know my totals. I will have to wait for open gym next week.

Pamela MacElree said...

Yes, deadlift + back squat + press. No push press.

Rob said...

What about tomorrow AM? The Saturday workout usually zaps all my energy.

Pamela MacElree said...

You can work on the lifts tomorrow but I won't be able to provide much coaching tomorrow.

I want to make sure everyone's form is solid before any max attempts are made as well.

Greg said...

I'll probably be working on my squat tomorrow followed by the metcon.

M.Winters said...

I really want to try out your "CrossFit" training. Right now I am prepering for my upcoming rugby season and appreciate the rigor of Cross Fit training. Are "Walk-ins" accepted during training hours, or are clients required to schedule ahead of time.

Regards,

M. Winters

M.Winters said...

"Preparing"

Sorry fot the typo.

M.Winters

Pamela MacElree said...

M Winters,

Send us an email or give us a call so we can discuss further.

215-248-2130

info at crossfitphilly.com