30
Jan
Friday 31 January, 2014
Carrie getting under a bar fastly.
Workout of the Day:
Group Warm Up:
As Many Rounds as Possible at a Warm Up Pace in 6 Min of:
10 Hip Circle Side Steps Each
10 Bandy Good Mornings
10 Push Ups
10 Sit Ups
10 KB Sumo Deadlift High Pulls
10 Kipping Swings
WOD:
As Many Reps as Possible in 7 Minutes, Ascending by 2x each Round of:
1 Deadlift (225/ 155)
2 Pull Ups
3 Dumbell Push Press
For the first round, complete the above, for the second round complete 2 Deads, 4 Pull Ups and 6 Push Press, for the third round complete 3 Deads, 6 Pull ups and 9 Push Press. Continue with this pattern until time runs out and score by total reps completed.
10 min treadmill (1.2 mi), then 21-15-9 decline row, banded GM, 2x DU. then 50 decline crunches w/ 2.5kg med ball. It’s kinda fun to try and figure out what exercises you can do with limited equipment.
5 rds + 22 = 112 reps(45# DB) – We decided to go with the linear pattern(1-2-3, 2-4-6, 3-6-9, …) rather than the exponential pattern of 2x each round(1-2-3, 2-4-6, 4-8-12, 8-16-24, …)
Excellent reading skills Chad!
4 rounds +28- 88 (155#, 25# DB). See what we have to deal with at 6am 😉
Total number of reps per round is an arithmetic sequence(1=6, 2=12, 3=18, 4=24, 5=30, …) Reps = 6 x round number
Total number of reps accumulated is a geometric sequence(1=6, 2=18, 3=36, 4=60, 5=90, 6=126, …) Reps = 3 x [(round #)^2 + round #]
SEE, SEE, he’s still at it!! 🙂
Xfit WOD today was 3 hrs pushing heavy snow off the driveway.
Thanking xfit for making me strong enough to do it!!
Erin- Thanks for doing the work to get yourself there 😉
I saw a post on FB yesterday in which a well-meaning friend told one of our members she wouldn’t need her membership to LA Fitness after all that shoveling. To which I laughed to myself because I knew what her reply would be. Its these every day victories that make all the hard work worthwhile.
On that same note: Today, me and my shovel learned the downside to having a backyard ice rink…
And lastly, Oh Chad… I can’t wait until my kids are in your class.