WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs 20m/15w
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Sat 31 Jul 2010
Posted by elove1 under Kryptonite Hour
No Comments
WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs 20m/15w
Post time to Comments.
Thu 29 Jul 2010
Posted by elove1 under Skills and Drills
[10] Comments
WOD:
1) Jerk (split or squat, behind the neck or front rack)
3-3-3-3-1-1-1
2) “Fran”
21-15-9 reps for time of:
Thrusters, 95lb
Pullups
8 minute time cap.
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Wed 28 Jul 2010
Posted by elove1 under Skills and Drills
[21] Comments
WOD:
1) 6 minute running clock, max L-Sit Hold
2) “Roy”
5 rounds for time of:
15 Deadlift, 225lb
20 Box Jumps, 24″
25 Pullups
Post results to Comments.
Tue 27 Jul 2010
Posted by elove1 under Skills and Drills
[22] Comments
WOD:
Run a CF Metropolis 5 miles
- Leave the gym, head over to Central Park on 84th
- Into the park and hop onto the Reservoir Path
- Twice around the Reservoir
- Return to the Gym
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Tue 27 Jul 2010
Posted by elove1 under Announcement
[20] Comments
Ok, so there’s been some muttering amongst the masses for some form of Nutrition Challenge at the gym. A way to force some discipline onto your daily routine of coffee, doughnuts, cigarettes, potato chips, coca-cola, street meat and oh yeah, booze. Here’s a preliminary thought:
Who: Anybody who responds to this post and says they are down with it.
What: An 8 week commitment to yourself starting August 1.
Where: Anywhere that discipline is lacking.
When: Starting August 1. Ending October 1.
Why: Hell if I know, you asked for it. Nah just kidding. Because it may just change your life.
How: First, post here under Comments and say you want to join.
Second, YOU set the parameters of the Nutrition Challenge for you. Do a little research, ask a few questions and decide what you think is best. For Example: My Challenge will be to eat Zone Paleo. Or My Challenge will to be to drink only 3 beers a week, and eliminate sugar. Or My Challenge is to go hardcore Paleo. My Challenge is to eat more meat and veggies and eliminate starch and sugar. My Challenge is to go cold turkey on the sauce. Or My Challenge is to go hardcore Zone. Or My Challenge is to eat nothing but pizza etc. etc. You get the point. You decide your Challenge. Once you do so, you will Post it for the World to see on August 1.
Third, you will get paired up with another participant. Every day, you will email your pal and me (consider this your support group) on how you did that day. It can be as simple as “yep, on track”, or as complicated as an item by item list of your intake. Whatever works for you. The email and your peers will hold you accountable. Trial by a jury of your peers.
Lastly, we’ll do a handful of Benchmarks at the start and end of the Challenge. Who knows, maybe you’ll get faster/stronger. More importantly hopefully you will feel healthier and better about yourself for sticking to something that is worth sticking to. Sounds Sticky.
Let me know what you think. Any Suggestions or Thoughts are welcome.
Mon 26 Jul 2010
Posted by elove1 under Skills and Drills
[20] Comments
WOD:
1) Steroid Cindy
20 minute AMRAP of:
5 C2B Pullups
10 Ring Pushups
15 Back Squats, 95m/65w
2) Practice Handstands, Hand Walking
Sun 25 Jul 2010
Posted by elove1 under Skills and Drills
[15] Comments
WOD:
1) Box Squats
3-3-3-3-3
2) 7 rounds for time of:
7 K2E
7 Dips
7 Air Squats
7 Pushups
8 minute time cap
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Sat 24 Jul 2010
Posted by elove1 under WOD
[5] Comments
11AM – Noon: Free Intro Session for Newbies
11AM – 1PM: Open Gym for Members
Fri 23 Jul 2010
Posted by elove1 under Kryptonite Hour
[13] Comments
WOD:
“LB”
With 1 barbell, 155m/105w
75 Double Unders
30 Deadlifts
10 Burpees with lateral jump over your barbell
25 Power Cleans
10 Burpees with lateral jump over your barbell
20 Front Squats
10 Burpee/lateral jumps
15 Shoulder to Overhead
10 Burpee/lateral jumps
10 Back Squats
10 Burpee/lateral jumps
75 Double Unders
In honor of LB, our lovely Social Chair. This is her last KHour before moving to London.
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Thu 22 Jul 2010
Posted by elove1 under Skills and Drills
[12] Comments
WOD:
3 rounds for time of:
8 Thrusters, 155m/105w
15 Chest to bar pullups
400m Run w 20lb medball, carried anyway
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Don’t forget our big bash on Saturday evening. Show of hands, whose coming? Also; KHour WOD on Saturday….get ready LB, this one’s for you!