Tuesday, March 18, 2008

Partners Please and Challenge This!

Noah's interpretation of Buiu. Brasilian Black Belt seminar with Michel Porfirio Periera to be held on Saturday, March 29, 2008 at Noon at CFP.

Partner Workout - Each team of 2 must work work together to complete the prescribed reps. While total reps do not have to be evenly distributed each team member must complete reps of each movement.

100 DB Snatches per arm
80 Push Ups
100 Jump Squats
60 Hanging Straight Leg Raises
100 Sit Ups
40 Eight Count Body Builders
100 Ring Rows
20 Broad Jumps
100 Renegade Rows per arm

If there is an uneven number, one team of 3 will complete...

150 DB Snatches per arm
120 Push Ups
150 Jump Squats
100 Hanging Straight Leg Raises
150 Sit Ups
80 Eight Count Body Builders
150 Ring Rows
60 Broad Jumps
150 Renegade Rows per arm

Open Gym Singles do...

50 DB Snatches per arm
40 Push Ups
50 Jump Squats
30 Hanging Straight Leg Raises
50 Sit Ups
20 Eight Count Body Builders
50 Ring Rows
10 Broad Jumps
50 Renegade Rows per arm


There are roughly 10 short weeks until it's time to hit the sand and water. Whether it's the pool, the beach, the shore, summer picnics, or vacation...it's time to look your best!

Here's the Challenge...

Starting Monday, March 24, 2008, the male and female who drop the most relative bodyweight will win 3 free months of Group Training. Yes, that's 2 winners!

Bodyweight will be calculated on a percentage basis, the person who looses the largest percentage of bodyweight will be the winner.

Nutrition is everything.
You are already dedicated to working out on a regular basis!
Are you ready to take ten steps forward by concentrating on your Nutrition?

For those interested the first weigh in will happen on Monday, March 24th. Weigh ins will occur every week on Mondays only, if you miss the weigh in for the week, you have to wait until the following week to weigh in.


Dawn said...

Spam- I have a scale that I don't use if you want it.

Rob said...

Dawn- Looks like a no go on tomorrow AM. Too damn sore from Saturday's WOD, Monday's Open Gym, and today's WOD. Monday looks good. Probably issues from an ill-fitting Buddy Lee Super Pink Neon special jumprope.

Stephen said...

Pam - are you gonna do any of the workouts from the last few days on the main crossfit website either tomorrow morning or some other day this week cause I kinda wanna do them and could use a partner in crime. Let me know cause I can get to the gym early. This request goes out to anyone else who's also interested. Thanks

Scott said...

Good Morning from the sunny south everybody! I think Im going to sport a banana hammock on the beach this year... that will ROCK...Not.

Have a Super Fantastic Day!

Pamela MacElree said...

Stephen I can probably do a wod tomorrow morning before class, Thursday!

Dawn said...

Spam- Thanks for the help with the lifts today. And I totally feel those pistols in my stomach (in a good way, of course!)

Rob- no worries. You're way further along than I am so I probably need to do my own thing for awhile anyway.

Pamela MacElree said...

So before I agreed to do a CF.com WOD I should have looked to see that most of them from the past week require running!

Have I mentioned that I don't particularly care much for running?

Dawn, good work this morning, Brett will be proud!

Rob said...

Yet again, Scott Rocks picks a day to pipe in on the blog when it's a Super Shitty Day here in Philly...the kind of weather that makes any sore muscle in your body even more inflamed.
Well, have a super Fantastic Day down South and I will continue to whine up here.

Scott said...

Pam - I don't know why you don't like running... It's sooo much fun. Especially after say 7 rounds of 7 burpees, 7 95lb thrusters and 7 knees to elbows.

Rob - You are welcome to visit... the change of pace would probably do you and yours some good. Its not THAT nice today... 80 degrees with a strong West wind of about 10knots. You can workout for free as my guest. Take Care!

Pamela MacElree said...

Today is a good day for a hard workout followed by pancakes and coffee in a warm diner where your arteries start to clog the second you walk through the door.

Greg said...

Nothing makes your arteries clog like a Jersey Burger. Burger patty with cheese and a slice or two of pork roll.

But I will be taking part in panckae consumption today along with the pints of guinness i missed out on monday

Rob said...

Thank you very much Scott. I will have to take you up on that offer in the very near future.
Greg, are you in for tomorrow AM? That meal sounds like a Gut Buster with the need for at least 24 hours of recovery time.

Pamela MacElree said...

Jersey diners do tend to bring out the worst in nutrition. Pancakes for dinner sounds like an excellent option.

Just a note that, although I started it, pancakes and guiness will not be part of the 10 week Nutrition Challenge that starts on Monday.

Pamela MacElree said...

Oh and Scott, the only running I like is when I'm out on the trails, and although the weather in FL is far superior to that in PA, I think we might just have some trails, hills, and other such mountainous sights that beat out The Sunshine State.

Greg said...

Pam, agreed on all counts excpet the pancakes and giunness...as usual.

Rob, See you tomorrow AM. The the buger is such a metabolic hit it puts you into a slight coma where you dream about endless pancakes and guinness.

Stephen said...

Pam - why don't we just do the WOD with the muscle ups? Oh wait...

Pamela MacElree said...

Stephen, before I comment, I can't quite tell if this is sarcastic or not. Please clarify, tomorrow's WOD depends on it.

Greg, you'll see the light one of these days. Ha!

Rob, be there in the morning.

Stephen said...

I'll lay it on thicker for you next time...haha...we don't actually have to those, but it's whatever you want...you're choosing this one.