Sunday, March 16, 2008

Monday Morning


Agility Ladder, various drills for 12 minutes.



Kettlebell Deadlift, taken from floor on each rep. Kettlebell should be approx 50% of your bodyweight or more.

Box Jumps

Weighted Walking Lunges, DBs should equal 25% of your bodyweight or more.

Knees to Elbows/Hanging Knee Raises.

Elevated Push-ups, feet must be higher than shoulders.


Rob said...

Is it possible to exchange that WOD for a lap down to City Hall and back? Is there such a thing as a 100lb kettlebell? Is it possible to have a Mr. Lepore sighting on a Monday?
Still recovering from Saturday's WOD...Maybe I'll take advantage of tomorrow's offering as far as an open gym and try to have a respectable showing at the EC CF Challenge.

Pamela MacElree said...

Rob, I can't quite tell, but are you whining?

Rob said...

Yes. I was born and raised in New York. It's my other love in life next to ice hockey. Concussions got me off the ice...and the 2 little guys...and the dog...and my wife, but, of course, not in that order. What's the heaviest kettlebell in Mt. Airy?

Scott said...

Good Morning Philly!!! Happy Monday!

Who designs the WODs? Do you do the CrossFit named WODs?

Pam-Did you enjoy your trip?

Have A Super Fantastic Day!

Rob said...

Happy Monday Scott...It's below freezing up here on St. Patty's Day...a good day for a pint of green beer and a Red Hot with green sauerkraut....or maybe just a green protein shake and an unripe banana.

Dawn said...

Rob- When are you going to be working on your lifts this week? I was thinking I would join you.

Pamela MacElree said...

Trip was awesome! Philly has a little chill but the sun is shining!

Most our WODs are ours but we do the HQ WODs as well.

Happy St Patricks Day!

Greg said...

sweet handstand Pam!

Rich said...

Hmm... Can't quite make the face out.. Are we sure that's Pam?

Just kidding... Nice work Pam, way to represent!

Rob said...

Dawn- I think I'm going to try again on Wednesday. Today was less than good...still recovering from Saturday's running WOD courtesy of JCB.
I also followed Greg's lead and got a Buddy Lee Crazeee jump rope. No problems with the "rope", just the fact that the instructions are virtually nonexistent. I guess you can't be sued for a product that seems to be self-explanatory but turns out to be a load of horseshit when you can't put three pieces of plastic together. Now I'm really whining!

Greg said...

Rob, I'll show you proper assembly next time I'm in. I may be there Wednesday but I'll be in for the 6AM thursday class.

william said...


Pamela MacElree said...

Thanks guys! No worries Rich it's a legit photo.

I had to give Rob a hard time this morning about jumping on the Buddy Lee band wagon. His appears to be a little more colorful than Greg's.

Rob said...

Rich was on the premises this morning. He wasn't leaping tall buildings in a single bound, just trying to get his cape refitted for Tuesday and Thursday mornings.

Thanks Greg. I got it assembled and am using it. I even went so far as to spray silicone on the ball bearing assembly. My problem is the adjustable rope. It doesn't adjust too much as far as length.
And yes, I got the hot pink one with sparkles...and the rope starts to light up as you go faster...great for night jumping.

For Sam:

What the hell you need ball bearings for?

Awww, come on guys, it's so simple. Maybe you need a refresher course.

Hey! It's all ball bearings nowadays. Now you prepare that Fetzer valve with some 3-in-1 oil and some gauze pads. And I'm gonna need 'bout ten quarts of anti-freeze, preferably Prestone. No, no make that Quaker State.

Greg said...

Rob, does your jump rope have tassles on the handles too?

I saw some pretty impressive jump rope skills in Mexico. I think you have something to live up to Rob.

Pamela MacElree said...

"I even went so far as to spray silicone on the ball bearing assembly."

Remember when jump ropes were actually made out of rope?

Greg, are you also implying that you picked up a few jump rope skills in addition to your cement bag cleans?

Greg said...

Pam, I picked up a plethora of skills inlcuding mexican push-ups, TGUs with a cinder block, and an interesting take on Hop scotch

Sam L said...


Rob said...

You're a good man, as far as you know!
Well, the traffic was murder, you know. One of those manure spreaders jackknifed on the Santa Ana. Godawful mess. You should see my shoes.

Sam L said...

Using the whole fist there doc?

Pamela MacElree said...

I'm curious as to what a Mexican push up looks like. No chance we have some photos to go along with the cinder block TGUs?!?!?

Sam/Rob, I hate to say it but I'm lost. I know you're all so disappointed.