February 8th, 2010
Gotta love those high socks!!
“Skill Component”
kipping pull-up progression-max time 15 min.
Today’s WOD
“Karen”
150 Wall-Ball shots for time 20/11, 14/10
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Gotta love those high socks!!
This entry was posted on 07/02/2010 by Joanne and Lance. It was filed under Uncategorized .
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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Ok, like really? Ladies like way too hot! we are only human!
08/02/2010 at 00:02
KENNNN!!! i miss you!… My double unders are only sort of ok…. lol that rope is super duper slow so i have been experimenting with other ones as well, im getting more consistent with them…. Ken my birthday is on the 19th of feb and so i need a bday WOD… Im going to be in mexico and im flying back that day but im hoping to do it in the morn before i leave…. Whichhh meannnsss i need help figuring out a crazy workout that will make me sweat out all the alcohol of the previous week but i have limited equipment. Sooooo heres what i have,
22 reps of each thing (since im turning 22)
1. pushups
2. handstands
3. burpies
4. jumping jacks
5. situps
7. walking lunges
8. cartwheels
9. dumbell swings
10. squats
11. dumbell cleans
12. dumbell press
13. dips
14.
15.
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22.
08/02/2010 at 08:21
I know I’m not Ken, but if your looking for some ideas?!?
If there is a gym at the resort, you will probably have a few things you can use…
How about a 22 calorie run/sprint on the treadmill?
Bring your skipping rope with you and 22 double unders?
You could find a “box” type object and do box jumps, sometimes they have the aerobics steps, you might be able to use something like that?
08/02/2010 at 10:41
That’s a good start Kelly, but I’m thinking because you have a twin brother you should change the 22 to 44
I miss you too 
08/02/2010 at 19:19
Hi, So are the calendars available by mail order?
08/02/2010 at 02:23
Hi Neil,
We have another shipment of calendars coming in this week. It’s a 12 month calender starting with the month of February and ending with January 2011. I know it’s not the conventional way but neither is CrossFit!LOL! Send me an e-mail with your shipping address and we can go from there.
Cheers,
Joanne
08/02/2010 at 15:45
agreed, but check your dates its not january anymore
. I saw the pic published on crossfit.com two days ago and something about it bugged me nonstop till I realized I went to school at the school across the road from those goal posts. http://www.crossfit.com/mt-archive2/MittelholtzPullupKitchenerOntario.html
08/02/2010 at 03:49
Awww! Its my rest day today… I LOVE KAREN!!!
I guess I am just going to have to make it up to her some other day this week!
08/02/2010 at 06:57
About 2 weeks ago Karen came up as a benchmark, but our new box has low ceiling clearance so the alternate workout was 150 thrusters (men 75lbs, women 45lbs) for time. Do i need to mention it was most dreadful… but thanks to you lovely ladies @ up in Kitchener I will have new inspiration the next time wall balls come up!! Hey whats in your calendars and how do i get one. Keep up the good work
10/02/2010 at 12:02