Wednesday, February 13, 2008

Time Ladders



Game Time:

This person's favorite food is

A) Hot Dogs
B) Avocados
C) Cherries
D) Pasta
E) Squash

The first correct answer by 10am on Thursday morning leads the warm-up at the next group workout they attend.



Everything is done one arm at a time... then the other. This is a nice exercise and time ladder:

DB High-Pull
Split Squat Curl & Press
Swings
Front Squats
Uneven Push-ups

Time frames & rounds are classified until you show up for class.

36 comments:

Rob said...

Looks like a good WOD for practicing form and technique...and the canine love in this gym is over the top! I'll have to bring in my Rottweiler, Charly Moops Ross. And I'll take bets on Sam's excuse every Monday and Wednesday night until the cold weather leaves the region..."Heated seats in his ride are malfunctioning....see ya next week"

Sam L said...

There is 12 feet of snow on the ground right now and no end in sight! Sam hopes the 4WD is working in the morning.

Sam is glad that dog make-out picture is gone. Sam did not like.

Pamela MacElree said...

Why does Sam talk about himself in the third person?

Regardless Sam should workout tomorrow, otherwise he will have not been in for a workout in over a week!

Rob, Bella is picky, so Charly Moops might not have a chance.

Rob said...

Canine oral love on a CrossFit affiliate blog is questionable...Sam's excuses are imaginative! Sam still has an open offer for the morning car service while the snow is piling up. My seats are working too...can't promise Bruce Willis' version of "Under the Boardwalk" or Eddie Murphy's "My Girl Likes to Party All the Time" on the stereo, but I'll do my best!

Rob said...

Did anyone get the Seinfeld reference? Anyway, no, Charly won't be joining me...she's got bionic back legs and can't be cooped up for longer than a few minutes. Sam likes Kettlebells.

Rich said...

See you in the spring Sammy!

Pamela MacElree said...

Um, Rob, can you please never use the words 'canine oral love,' it's a little disturbing?

Sam L said...

Seriously speaking. The roads are suppose to freeze overnight.

You really want me driving the windy road called Lincoln Drive?

Pamela MacElree said...

Don't you have a magic carpet?

Rob said...

All in good fun, Sam...and no, we don't want to scrape you off Kelly or Lincoln Drive at 5:30 in the morning. You missed a good workout with JCB.
Pam- I will promise never to type those 3 words on the blog again...just keep JCB away from the pooch when the cameras start flashing!

Sam L said...

My dog ate my alarm clock!!!

RhinoChiroCenter said...

Sam has not been working out b/c I have not. He is actually my alter ego (like the black Spiderman). It has nothing to do with weather.
Rich I loved the poem the other day.

Her favorite food is squash!

Pamela MacElree said...

I have no business pointing fingers or name calling this morning, since I didn't drag myself in for the 6am class either.

But atleast the sun is shining today!

Rob said...

Hey Doc D! How's everything going?
And I'm guessing Sam is now at the vet having the alarm clock removed from his dog...good luck with that!
ANd yes, the sun is shining and the ice is melting...a fine day indeed!

RhinoChiroCenter said...

Roberto,
I am doing well. My major malfunction has been getting it together for the 6am. My new plan is to come to some evening times for a couple weeks until I can get a little rhythm with this whipper snapper. We shall see how it goes.... I don't know what 3 weeks off will do to me when I return. It sounds like you and Rich have done great work holding the morning class together. As far as the behavior of our dear friend Sam, to say I am a bit disappointed would be an understatement.

Rob said...

How is the little whipper snapper by the way? No news has been relayed by Pam and JCB...not that they are expected to have any news!

Rich said...

Dr D... Good to hear from you.. Let us know what days you plan on doing the evening classes - maybe I can persuade my 6 am cohorts to join you for a special nighttime class! Maybe even get hibernating Sammy (aka Yogi the bear) to join us!

hi-ber-nate
* figurative (of a person) to remain inactive or indoors for an extended period: Sammy is a lazy ass, he sits at home and hibernates while the rest of us workout.

Rob said...

Taking Mr. Lepore to task...Maybe we should have the 6AM class at Sam's house. He can stay warm and won't have that long commute...and he'll be master of the music selections.
I'll join you guys at a night session if Doc D needs the support.

Sam L said...

Whew!!! I am really getting it handed to me.

I promise...I will be in by June at the latest.

Kidding, Kidding. See you on Sat. morning....I think!

PS. My dog died this AM. Electric Shock

Rob said...

I hope you're kidding about the dog...and I'll see you on Saturday (this weekend or in June?)

Rich said...

Saturday it is Sammy...

On another note take a look at this...

http://www.msnbc.msn.com/id/23166344/

There's a defunct satellite that the US Gov't will attempt shooting out of the sky - NO Joke this is on MSN...

Sam L said...

Happy Valentines Day to all the Ladies of Crossfit Philly....and Rob and Rich.

Rob said...

Right back at ya Sam...Hope you're having a glorious day...Uncle Bob (the guy in your pic)would be painting a lot of "pretty little flowers"

Pamela MacElree said...

Please, no animals can be harmed in any testing of alarm clocks, or anything else.

Sam I hope you make it in before June, I mean Broad Street is in May and well you are the one egging us all on to run it!

Thanks for the V Day wishes, Bella sends her love.

Sam L said...

No animals were harmed. I do not even own a dog. Well, now I do not since it died this AM.

I am kidding!

Rob said...

Well, I'm glad your imaginary dog did not eat the clock and die...it might have ended up getting lost in the 12 feet of snow and freezing to death...although that would have been a less painful way to go.
By the way, I think there will be room tomorrow at the 6AM Open Gym for a slosh pipe challenge. Apparently Rich is working on a Slurpee...Blurpee with an overhead squat holding the slosh pipe instead of the jump at the end. Of course one has to be wearing a weight vest and do a clapping push up in Rich's version.

Pamela MacElree said...

Sounds like a challenge for Dick Flashdancer, Demo Man, Miso, Doc Daddy, and Sam I Am.

RhinoChiroCenter said...

Sam,
I haven't seen a beat down this bad since Apollo Creed in Rocky IV. Not to mention Greg hasn't even commented yet. I'll be back next week but in the PM.

Rob said...

What about the White Rhino and Pamelicious?

Kettlebell Athletics said...

I can't take sides.

Rob said...

No taking sides...just participating in a Slurpee Challenge

Pamela MacElree said...

I admit I can't get press the slosh pipe once, I end up laughing at myself, but I'll give it a go for fun.

Greg said...

I wanted to get in 100 slosh squats for time tomorrow AM

Greg said...

Dr. D now that I'm off my srping break and back in class I can't comment on the blog as much. We may have seen the last of G Gone Wild.

Pamela MacElree said...

I just realized my last comment hardly makes sense, but I think we all get the point.

100 Slosh Squats for time sounds like a good one!

Sam L said...

Good wrokout this am