Fri 4/14/2006

[Joe Kelso]

Here's a fun next day workout if you are looking for some crazy arms to match those crazy legs - especially after a tough leg workout that leaves your quads and glutes super sore the next day: thanks again Gabe for a great Leg WOD-see april 13th for details of Gabe's "Crazy Legs" WOD).

"Crazy Arms"
The format is 21 - 15 - 9 reps of each exercise for 3 sets, as fast as possible. So for the first set perform 21 reps of each exercise, then 15 reps the second set and finally 9 reps for each exercise for the third and final set.

Exercise one: Bodyweight dips
Exercise two: Neutral Pullups
Exercise three: Decline Pushups (feet elevated on 20" Box)
Exercise four: Hanging (abs) Knee Ups

My Results: Total Time: 18:30

Total time to recover:1 hour 30 minutes and counting...

I have already thought about next friday's workout: add 5 rope climbs to the end of this workout. (to induce greater shakes in the arms, abs and back)
I'll try No legs...maybe the L sit position the next week...the options are endless.:eek:

[Gabe Rinaldi]

1pm CrossFit Los Altos group

participants - Kathy, Tracey, Kurt, Randy, Travis, Mike

L-sit
Wall Ball
Push-up
Supine Ring Row
Rowing Machine

1 min. at each station, do as many reps as possible
2 rounds, 3 min. break, 2 rounds again

In the coming weeks we are going to do more shorter workouts at higher intensity - let's get it on!!!

[Scott Kolasinski]

I did this one:

1.5 times BW Deadlift
BW Bench
3/4 BW Clean
10-9-8-7-6-5-4-3-2-1 Reps for time

BW = 215 (not ashamed to put online)

DL = 140 kilos
Bench = 215
Clean = 73 kilos

Time = 48:06

Felt whooped, but I had to break this up into 2 seperate workouts due to time constraints. I probably herniated every disc in my lumbar spine. Great for adaptations, right! The next time I try, it should be more difficult to herniate them, right? This puts a whole new twist on why I should lose weight.