Tuesday, 23 Nov, 2010
Posted by Mandee on November 22nd, 2010
20 responses
Warm-up:
5 minutes - work on external rotation of the legs and hips
10 minutes - work up to a heavy set of 3 back-squats
Workout:
Tag-team. With a continually running clock, athlete 1 performs as many sit-ups as possible in 30 seconds, while athlete 2 performs as many Burpee pull-ups as possible. After 30 seconds have elapsed, each athlete switches and repeats. Continue this for 10 minutes. The team with the highest total rep-count at wins.
Cool-down:
10 minute squat test ( ok, maybe not the whole 10 minutes, but at least go longer than you have before!)
Post Back squat load, team, and number of rounds completed to comments.
Four-Block Thanksgiving Dinner by Martha Burton - video [wmv] [mov] and [pdf]
Question of the Day- What's the part of your Thanksgiving meal you are most looking forward to? What's the part you are most hoping to avoid?... this could be food, conversation, or even certain people...
20 responses to "Tuesday, 23 Nov, 2010"
November 22, 2010 at 1:55 pm
November 22, 2010 at 2:42 pm
November 22, 2010 at 11:59 pm
November 23, 2010 at 12:47 am
November 23, 2010 at 1:15 am
November 23, 2010 at 1:34 am
Reps = 210
Partnered with mandee, although there wasn't much teamwork given I was doing situps while she was doing burpee pullups and vice versa. Fun WOD.
I think Mandee had 175 lbs load and 155 reps, so our team total is 775.
November 23, 2010 at 2:13 am
Reps as a team were 381, no idea individually, but ballpark would be 210. Teamed with Erin.
Total for everything was 696.
Penelope;
Checked out the affiliates list on mainsite and called the Maryville box. The gym they're in doesn't have classes on Saturday or Sunday, but for $5, we can drop in and do our own workout with their equipment. They're open 8-4 on Sat. and 1-4 on Sunday.
November 23, 2010 at 2:55 am
If you have seen it please let me know. Thanks!
November 23, 2010 at 4:23 am
November 23, 2010 at 4:37 am
Kyle - 185# FS, 172 reps (123,49)
Me - 125# BS, 179 reps (135,42)
10min squat = ouch!
QOD: Can't wait to have a glass of wine with my Grandma :)
November 23, 2010 at 4:49 am
QOD: Collard Greens and Three Bean Casserole, not so much Turkey, it's very rarely moist and usually way too dry.
November 23, 2010 at 4:50 am
November 23, 2010 at 6:38 am
I'm avoiding: eating clean!
November 23, 2010 at 6:47 am
I'm looking forward to the turkey and dressing and cranberry sauce.
I'm most hoping to avoid my fat-ass aunt that always trys to give fitness and nutrition advice.
November 23, 2010 at 7:01 am
I love hitting a really hard WOD prior to the meal also. Just seems to make everything better.
November 23, 2010 at 7:03 am
November 23, 2010 at 9:04 am
November 23, 2010 at 10:24 am
Teamed with Dean. I had 210 reps, he had 217. I think his back squat was 255. If so, our total was 857. Hip flexors are shot!
Watching the MWod video really helped. Made it 10 minutes on the static squat hold. Really worked on pointing toes forward, pushing knees out, and saying on the outer edge of feet. Still have lots of work with squats, though. Upper back was rounded more than it should be.
QOD: Thanksgiving for me is all about family. My sisters and Mom will be celebrating with my kids and me so I'm looking forward to having all of us together! We'll be eating lots of starches - potatoes, sweet potatoes, mac and cheese, bread, casseroles, dessert...and turkey. Great food, great family = great day!
November 23, 2010 at 10:33 am
November 23, 2010 at 11:21 am
I think I was at 178, but kept very bad count....