Workout of the Day: 31-Aug-2010
Photo (J Antonelli): Damian and the Burpee @ the 5:45am class
Dynamic Warm-up
2-min Mobility: Double Lax Ball Shoulder
5-min Skill: Turkish Get-ups
800m Run Test
For time:
40 Sumo Deadlift High Pull (95/65#)
20 Pull-ups
12 Hand Stand Push-ups
30 Sumo Deadlift High Pull (95/65#)
15 Pull-ups
8 Hand Stand Push-ups
20 Sumo Deadlift High Pull (95/65#)
10 Pull-ups
4 Hand Stand Push-ups
Scaling Options:
L1 | 75/50#, Use Bands
L2 | 50/35#, Jumping Pull-ups, Inverted Box Push-ups
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18 Responses to “Workout of the Day: 31-Aug-2010”
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3:14 for the run. 15:55 for the WOD, scaled 75#, bands for pull ups and box push ups. This WOD was great. After one month now of coming down to CFP, i can’t wait for more.
2:57 for the run
14:30 for the WOD Rx’d
Great job AM Crew!
2:39 on the run and completed the WOD in 17:49 with 75 lb’s on the SDHP
2:23 on the run.
17:30 on the WOD but didn’t do the last set (20 SDHP, 10 PU, 4 HSPU).
Holy HOT box! I felt like a thanksgiving turkey roasting in the oven! It was hot.
I finished this WOD by scaling the SDLHP down by 10 for each rd. Scaled the HSPU to the bands but did the required number per set. The one thing that I am very proud about is my kipping. I did the entire number of pullups by kipping – no bands – not in a row – and they weren’t pretty – but I will take the achievement anyway I can get it! My time was 14:20.
2:44 on the Run….. D.N.F. the WOD. Had time to keep going… just stopped. The heat got the best of me and I let it convince me that I was too exhausted to finish!! Needless to say I am not happy. I really need to do some exercises to strengthen my mind. I think tomorrow I will dig a pit in my backyard; fill it with coals; and walk across it barefoot.. Just an idea.
2:53 on the run (and 4:30 did it door to door, just saying), and 14:24 on the wod. Did the HSPUs on a box, and rx’d the pull ups and sdhp. Desperately needed rest day for me tomorrow, and I hope to see people Thursday night at the beer garden!
Bryan McManus proposes a new workout…tackling scumbags for time. He’s the current leader on the board.
2:37 door-to-door, I forget what I did for the WOD though, not too great, one of the last to finish at 9:30. Rx SDHP and PU, bands for HSPU. I’m only recently able to Rx 95# movements (thrusters, etc), so they really slow me down.
I need to know more about scumbag tackling and the mental toughness exercises that do not include hot coals.
3:08 on the run (PR), I forget the wod time (somewhere around 15:50), scaled to 50# sdlhp, bands for the push-ups. Seriously cranky knees today.
Great job Al! I was right beside you and you were awesome!! Great to see you doing them. Gym you are given a pass after that kind of day, don’t be so tough on yourself. And WOW alot of faces I didn’t know, can we start wearing name tags?
I did the 800m in 2:56, and the WOD in 18:09 only scaling the handstand pushups with one ab mat. I was told after the WOD no more ab mat without two plates beside it. Oh boy, can’t wait to do the next WOD with those in them just to see if I can get through it.
WAY TO GO BRYAN!!
(http://newsblog.projo.com/2010/08/police-search-for-armed-robber.html)
East Greenwich armed robbery suspect arrested
EAST GREENWICH, R.I. — A New York man who was wanted in a series of robberies on Sunday has been taken into custody, Police Chief Thomas Coyle announced on Tuesday.
Coyle said that Officer Bryan McManus recognized a license plate as he drove past the Cumberland Farms store on Route 2 around 9:30 a.m., and arrested Michael J. Brooks, 48, when he emerged carrying a sandwich.
The chief said that officers from Narragansett, North Kingstown and East Greenwich had “saturated the area” after a car was broken into in Wilson Park in North Kingstown earlier on Tuesday. The description of the suspect in that incident matched that of a robber who on Sunday accosted a woman, 68, in the parking lot of Dave’s Marketplace, 1000 Division St.
The robber threatened the woman with a screwdriver as she was placing groceries in her car, and stole her purse, Coyle reported. He said the victim suffered a minor injury.
The robber’s description matched that of a man wanted for an attempted robbery at the Stop & Shop market on Frenchtown Road in North Kingstown earlier that day, and Narragansett police reported a similar incident at the Salt Pond shopping plaza off Point Judith Road. In the latter incident a man assaulted and robbed an 88-year-old woman in the parking lot.
Coyle said that when McManus noticed the license plate he had had scarcely enough time to pull over and get out of his patrol car before Brooks exited the Cumberland Farms.
“It happened instantaneously,” he said. “The officer put him on ground and handcuffed him.”
Coyle said that Brooks had no police record in Rhode Island, but had “an extensive record” in New York. He said Brooks gave an address of Knowlesway, Narragansett, but apparently had just been living there with a girlfriend.
The suspect was to be arraigned Tuesday on charges of robbery, assault with a dangerous weapon, and assault on a person over 60, all felonies.
Thanks guys. Luck helped me today but I will take luck if it gets garbage like him off the street. Did the run on tired and beat up legs in 3:02. Did the wod in 14:32 but used 2 ab mats for the HSPUs. Im so beat up that I never would have gone if James didnt talk me in to it. Maybe I need a bed of hot coals too.
Bryan – getting the box record for Nancy is great, but apprehending scumbags is much cooler! Keep up the great work! I did the 800 in 3:34. I work at 6pm on Tuesdays, so I have to cut my workout about 5:20. I had only gotten thru the first 3rd of the WOD and the 30 SDHPs. I scaled big time – 75# to start and then down to 65#, blue band for pull ups and the 24″ box. Dreadful.
Where do you find cool theme for WP? There are enough cool themes, but very limited in settings. I tried last versions of MASUGID, Press 88, Red Steel, DesignPile, also I have installed also Heatmap – simple, but made for adsense. Not often you can see something normal but rich in options.
I have a Logitech USB controller for the old War Horse. Unfortunately the PC itself needs to go to pasture, as games tend to freeze. This is fun in Madden, for example. “Back to pass…” And JUST as I am about to let it fly, the picture stops – but the sound keeps going.
Najlepsza dieta w Polsce.
Producent Mebli szkolnych oraz pracowniczych.