Skill/Strength:
Snatch work - 2, 2, 2, 2
This is not a time to max a double. Just great technique for 2 reps. So keep the weight mid range.
WOD:
Your Choice for Time
Choice 1: Flight Simulator (challenge yourself mentally)
Choice 2: 2K row for time (set a PR) rest 5 mins 1 Mile run for time (see how fast your mile time is now)
"Flight Simulator"- this one's for you, DA.
Unbroken sets of:
5 double unders
10 double unders
15 double unders
20 double unders
25 double unders
30 double unders
35 double unders
40 double unders
45 double unders
50 double unders
45 double unders
40 double unders
35 double unders
30 double unders
25 double unders
20 double unders
15 double unders
10 double unders
5 double unders
-example; if on the 35 rep set and you get 25 and trip up, you have to
Re-start from the beginning of the 35 rep set until you get all unbroken.
You do not have to start from the very beginning. Rest as long as needed in
between the different sets.
Reminder, happy hour tonight at Dilworth Neighborhood Bar and Grille.
Now what's wrong with this picture?
Snatch work - 2, 2, 2, 2
This is not a time to max a double. Just great technique for 2 reps. So keep the weight mid range.
WOD:
Your Choice for Time
Choice 1: Flight Simulator (challenge yourself mentally)
Choice 2: 2K row for time (set a PR) rest 5 mins 1 Mile run for time (see how fast your mile time is now)
"Flight Simulator"- this one's for you, DA.
Unbroken sets of:
5 double unders
10 double unders
15 double unders
20 double unders
25 double unders
30 double unders
35 double unders
40 double unders
45 double unders
50 double unders
45 double unders
40 double unders
35 double unders
30 double unders
25 double unders
20 double unders
15 double unders
10 double unders
5 double unders
-example; if on the 35 rep set and you get 25 and trip up, you have to
Re-start from the beginning of the 35 rep set until you get all unbroken.
You do not have to start from the very beginning. Rest as long as needed in
between the different sets.
Reminder, happy hour tonight at Dilworth Neighborhood Bar and Grille.
Now what's wrong with this picture?
posted by Bryan at
3/04/2010 05:00:00 AM
15 Comments:
Sectionals changed the price for spectators. I got an email that has it at $25 for the weekend now.
Damn you Flight Simulator! Gave up after getting stuck for about the 4th straight time on the 25 set of double unders and went straight to the rower/run. Nothing like a 100+ double under warm-up for the 2K row + mile run.
I guess the people in the picture didn't want to tire themselves out on real stairs before hopping on the indoor stair-climber for a liesurely stroll while reading this month's "People Magazine" issue.
Sadly, unless a baseball game that I'm committed to attending gets cancelled, I won't be able to participate in tonight's WOD. What a shame, I've been looking forward to this one for months.
There's always the lunch class, Derek And if that doesn't work, I'll be glad to make special arrangements for you to do this work out. I'd hate for you to miss out on something you've been looking forward to for so long...
“An escalator can never break: it can only become stairs. You would never see an Escalator Temporarily Out Of Order sign, just Escalator Temporarily Stairs. Sorry for the convenience.” ~Mitch Hedberg
FYI - cant buy tix to sectionals online anymore...but they are $25 at the door for the entire weekend. yippee!
theyre on SALE!
hm.. I want to work out today, but I already ran at max effort this morning for a PT test, and I always leave CF looking like I got in a fight with a weed whacker when I try to do double-unders (not to mention the sub for single rope skips must be like a million). This is a true dilemma.
Meg
You're too kind to me BRuss...even though I know your offer is mostly becuase of the comedic value of what is likely to be a complete train wreck of a workout. Just don't stand too close....
Actually, Meg, there is no substitution on this work out. If you cannot do double unders, you're doing the row/run WOD. So I guess we're not really giving everyone a choice today. False advertising on our part.
Probably one of the most frustrating workouts ever.....there's nothing like being 3 or 4 DU's away from completing a set and then screwing up and having to start over. my calves feel amazing and the welts on my arms look cool.
Uhm, how do you get welts on your arms?
"I want to get a vending machine, with fun sized candy bars, and the glass in front is a magnifying glass. You'll be mad, but it will be too late."
RIP Mitch
And good luck to everyone this weekend, I wish I could be there to witness the fitness in person.
Kara, the same way you can get welts on your stomach....no idea and you couldn't recreate it if you tried!! I do not recommend it!
Megan M
I think a escalator is exactly what we've been missing at UCF. We can install them at the dock door. I'm looking forward to this new addition to the gym!
Oh, and will all of these double unders finally make my calves grow?
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