Wednesday, March 26, 2008

Work Hard



WOD

1A KB Swings
1B Box Jumps

2A MB Push Ups
2B KB High Pulls

3A Ring Rows
3B Band Rows

4A Dbl DB Push Presses
4B Squats

Spend a total of 6 minutes with each group of movements. Alternate back and forth between the movements every minute. On the first 6 minute round, complete 1 minute of KB Swings, 1 minute of Box Jumps, 1 minute of KB Swings, 1 minute of Box Jumps, 1 minute of KB Swings, and 1 minute of Box Jumps. Rest 1 minute between sets. Then move on to MB Push Ups and KB High Pulls following the same time scheme.

Then...

A little something extra at the end!



"There are several good protections against temptations, but the surest is cowardice." -Mark Twain

20 comments:

Christian said...

How many calories can I account to a CF workout? I've heard as little as 200 and as much as 600... Also... post-workout burn accounted for?

I need to know how much snacking I can do during the day =)

Rob said...

Thanks to Greg this AM for showing resolve and getting the group to run. The Fit-tastic parking lot is a lot further away than one imagines at 6AM. Also good to see Flabio flying up Germantown Avenue then blowing away the group in a fit of situps...I think I actually saw the fat dropping off as he pulled up the suspenders on his shorts.
I had a Rocky shake when I got home...some of this, some of that and a lot of raw eggs...didn't do much for my stomach issues. More importantly I felt stronger.
I think there's enough interest in Fatty's tomorrow for Doc D to post a map and directions. I will confirm the daycare and kids' menu.
And where in the wide wide world of sports is Scott Rox? Have a Happy Thursday if you're out there...and again, not a Super Fantastic day up here...rainy and cold with a chance of turning shitty by the afternoon...at least that's what Fox News said...

Pamela MacElree said...

Christian, unfortunately total calories burned during the 45 minute workout could vary, perhaps not as low as 200 ever, but from person to person and workout to workout depending on intensity. Your best bet is a HR monitor that calculates the total calories for you.

Rob, glad you agreed with the 'awesomeness' at the end of the workout.

Flabio said...

FLABio here.

Good workout this AM. Let's keep doing the running.

Flabio likes it.

"I Can't believe it is not Butta" (with an accent)

molly! said...

Loved the running this morning! Thanks Damien for the Fatty's talk to get me through. What motivation. I'm there tomorrow at the crack of 5:30 with my boys - it is our Friday ritual (sorry Pamela).

Rob said...

Hey Flabio-
Google your namesake with the words "bird" and "rollercoaster"...interesting tale from SoCal

Rob said...

Fatty's Bar & Grill
812 E Willow Grove Ave
Glenside, PA 19038
(215) 233-5909

Fatty's ROCKS!
5 Star Rating: Highly Recommended

10/12/2004 Posted by jaclynb2277

Well, if youre looking for great food, great drinks, awesome service, and an awesome atmosphere Fatty's is your place. On Sundays they have the satellite on with all NFL games shown live! DJ every other saturday. But great food and drinks every night of the week. Make sure you check this place out. And write your review accordingly, a 7.1?????? C,mon now, really!

Pamela MacElree said...

No worries, I've already called Fatty's, there's a reservation for 12 under the name Flabio. They've already set up the menu, you'll all start off with a nice house salad lots of veggies and no dressing, followed by a tofu burger wrapped in lettuce, dessert is a bowl full of blueberries. I've also arranged to have drinks included in your meal, they've purchased a special assortment of dyes that can be added to seltzer water to make it look like any of your favorite beers. Enjoy!

Flabio said...

Rob-

I am Flabio. You are talking about Fabio.

Pamela MacElree said...

Oh since none of this food is ever on their menu, it's all on special delivery for your arrival tomorrow evening.

Rob said...

You're 6" taller, a natural blonde, and from Philly...He's Italian royalty, single, and hairy...yes, I know you are Flabio!

Pamela MacElree said...

According to Urban Dictionary...

1. flabio 1 thumb up

1. One who works hard on being un-fit or large. The opposite of Fabio Lanzoni.

2. One who is already over-weight and persists to do nothing about it.

Dale always complains that he is over-weight, but notice his 3 baconator lunch; he is Flabio!


Also...

2. flabio 2 thumbs down

a fat, dwarf like character that likes to ski and play drums

that joe holts a right flabio

Flabio said...

Let's seriously plan a Friday night Fatty's trip.

Flabio can't do tomorrow. When the weather breaks--that would be cool.

Rob said...

You'd drive up here for a cocktail hour at a place called Fatty's? That's great...I was hoping to work on the bar for sponsorship and uniforms for the EC Challenge.
Fatty's-Our warmup is harder than your workout!

Rich said...

We could do a Fatty's happy hour when it's warmer or I don't mind opening up my place for another x-fit cocktail party!

Nice run this morning!

Pamela MacElree said...

Rich has good X-Fit cocktail parties!

Rob said...

I'll throw my place into the mix as well...my wife is skeptical about this whole CF crap, especially Flabio! Also need to know if tomorrow's meeting at Fatty's is legit...I have clearance from Clarence and white and have hold on Mayo

Rob said...

Ham on white, hold the mayo...

Rex Kramer: [talking to Steve McCroskey] Our only hope is to build this man up. We gotta give him all the confidence we can.
[to Striker]

Rex Kramer: Striker, have you ever flown a multi-engine plane before?

Ted Striker: No, never.

Rex Kramer: Shit. It's a God damn waste of time. There's no way he can land this plane.

molly! said...

It is no Rob Xfit cocktail party but I will be at Fatty's, my Friday kitchen, with my boys (Malcolm and Porter that is).

Rob said...

I'll be there @ 8AM sharp, Flab...c ya then