Friday 31 January, 2014


Friday 31 January, 2014

Carrie getting under a bar fastly.

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


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.

9 Responses

  1. joe c

    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.

  2. Chad

    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, …)

  3. Chad

    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

  4. Chad

    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 #]

  5. erin

    Xfit WOD today was 3 hrs pushing heavy snow off the driveway.
    Thanking xfit for making me strong enough to do it!!

    1. KB

      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.