Wednesday, August 06, 2008

Sandy Kettlebell Beaches!




Thursday WOD

Practice pistols for 10 minutes, alternating sides, either with a partner, using the rings or ropes for assistance, or unassisted.

30 sec each of...

single leg forward reaches left
single leg forward reaches right
lateral cone jumps
45 degree forward lunges alternating legs

4 rounds

30 sec each of...

overhead squats right
overhead squats left
sots press right
sots press left

4 rounds


"Any idea plan or purpose may be placed in the mind through repition of thought." -Napoleon Hill

10 comments:

Susannah said...

OK people, word is out...Pamela is an all-star tennis player with some insane skillz.

Tonight she casually walked to the courts at Allen's Lane for a pick-up doubles game and was all, "what are the rules, where do I hit the ball, where do I stand?" Wow, did she have us all played.

So Susan and I offered to hit the ball around with her on another court where we had the misfortune of playing sans light. We knew we were in trouble when Pamela started spinning her racket and kicking the ball up from the ground with the side of her sneaker. Let's just say from that point on we took a major ass beating. *sigh* And here we thought we were okay tennis players . . . but not when we play against a tennis pro like Pamela.

Sam L said...

Pam--

I ran into David Orphanaides yesterday. He had nothing but great things to say about you.

RhinoChiroCenter said...

Pam is actually a street hustler from mean streets of West Chester. It could be tennis, 3 card monte, water melon seed spitting... She will fein a lack of knowledge and then you are done.

Gregory K said...

The delicate art of sandbagging is a beautiful thing but only if your on the winning end, otherwise it's an ugly mistriss.

CrossFit Jersey Shore said...

yo Pamela!

What up?

Pamela MacElree said...

It looks like you all have me figured out...or do you?

Yo Stehle!!!

And, Sam isn't great to hear great things about me!! But I think you're bluffing. Ha.

Sam L said...

Doc D--

Where the F have you been?

RhinoChiroCenter said...

"I have been hunting Wolverines!!! With a 12 gauge. What do ya think?"

Sam L said...

Buck Shot or Slugs?

Pat Large said...

Hi Jason--

How are you? When are you coming up here to visit me? I have 4 cases of Bud we can throw down.

PS. My knee is still sore.