January 15, 2007
January 18, 2007
Wow, I feel like class is really on a roll. A bunch of the people from Sunday reviewed O Lifts, then we got down to business.
2 rotations, each 5 stations. One minute at each station without rest, followed by a one minute break. Switch rotations, then repeat . Total work time 20 minutes.
Rotation A
double kettlebell clean and jerk
pushups (feet on 24 inch box)
jumping ring pullups
wall ball
65 Lb SDHP
Rotation B
Alt. KB Renegade rows
box jumps
ball slams
L sit
35 Lb DB push press
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0 Comments
great stuff. The workout was fun. The cardio didn’t get me so much (could be a good sign), but my muscels powered down toward the end. They just ran out of gas. found that my shoulders lack endurance.
Dave, Andres and I will be doing a 60 min. stride out (box drill: jog the ends and sprint the straight aways), push up, situp, bearcrawl and stair workout tonight at Georgetown on th turf. Just an even pace to get a good cardio burn.
Chris
The workout last night made me realize two things.
1: Gaining weight has hurt my endurance. I was dragging ass the whole time.
2: My shoulders are crazy weak. I can’t push press for crap.
I got tired just reading about the workout…
Adam, you could just add up all the work done in the entire 20 minutes and knock it out in one set of hyundai flipping.
Off topic:
You mentioned boxing class in a recent post. Is that something you teach or take? Where is it held? Just curious!
I’m just wondering how to find out:
contact info (phone, email)
location (address)
schedule and fees?
thanks!
gretazagarino@mac.com
I can be reached at tombrose@crossfitdc.com
Classes Tuesday at 7:15PM and Sunday at 10AM, held at Balance gym, 2200 California St. NW.
I teach kickboxing at City Fitness on Monday and Friday nights, with lots of CrossFit thrown in (especially on Fridays)