Tuesday 11/24/2009 8
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- Even Monchhichis love to jump rope!
Check out Concept 2’s video and step by step instructions for technique to help improve your rowing stroke!
Warm up =
10 Squats, 10 Press, 10 Deadlift, 30 Jump Rope,
10 Front Squat, 10 Push Press, 10 SDLHP, 30 Jump Rope,
10 OH Squat, 10 Push Jerk, 10 Cleans with Olympic bar, 30 Jump Rope
The WOD
1000 m Row for time
next….
Metcon 7 Rounds for time:
100 Jump Rope
10 Push-ups
Even Monchhichis love to jump rope!
New PRs in Red!! Way to go…and I have to mention that Matt improved his time by a whopping 20 seconds!
Mindy 4:20.6 Row 10:18 WOD
Agnes NFT
Kate 4:58.7 Row 9:19 WOD
Kenny 4:23 Row 13:56? 16:07? WOD
Scott H NFT
Heidi 4:17 Row 11:43 WOD
Ted 3:53 Row 8:39 WOD
Matt 3:30 Row 11:34 WOD
Craig 3:56.8 Row 11:01 WOD
Georgie 4:04 Row 12:38 WOD
Joan NFT Row 8:31 WOD
OMG – what a cute “Monchhichis”.
Manchester Road Race anyone? I live one block from the course, so if you want, get up here early and park at my house. We can do a xfit warmup in the garage, then head to the start line. Call me if you want to join in the fun 203.228.2311.
I still look like Forest Gump when I run. Maybe next year.
I wanted to go to the Manchester Road Race…but I’m in St Louis. Have fun!
I will be doing my own Turkey Trot here with my family; before the meal of course.
Happy Thanksgiving everyone!
For anyone I will not be seeing at tonight’s WOD – HAPPY THANKSGIVING!!
Heartrate was jacked up today..
3:56 on the row – I think it’s a PR by 2 or 3 seconds..HR was at 150.
10:30 on the Jumprope and PU’s…HR at 162.
Saw 2 trainers today – one having a client working modified burpees – kind of a bear crawl start and then the rest of it. And the other one had a guy deadlifting but with only about 5 degrees of flex in his knees…more of a good morning than a deadlift but she specifically called it a deadlift….I just shook my head even though I really wanted to say something…as in “dude you are going to destroy your back if you keep lifting like that”…
Must find or start a box of my own soon so I can be around people who know what they are doing..
3 2 1 GO!!!
Pete
Can someone post an address of the new place?
Ted sorry for the delay we will post all the information as soon as we finalize our move to the new space.
Until then classes will continue in Rocky Hill.