Tuesday: KB TIME!!

25
February 9, 2010 · Posted in WOD   · Comments (25)

karin ring pushup

WOD:
 
Gymnastic Warmup
 
Met-Con: (As heavy as possible)
   5 Rounds of
  • Double Kettlebell Clean and Press x 5
  • Double Kettlebell Front Squat x 5
  • Burpees x 15

 

Day 39 of the 100 Day Push-Up Challenge, only 780 push-ups to buy in!!

Day 9 of the 28 day Muscle Up Challenge, only  45  muscle ups to buy in!!

 

ATTN: We may be having some crazy weather tonight into tomorrow. please check site for updates on canceled classes, Thank you.

　　　　

Comments

25 Responses to “Tuesday: KB TIME!!”

  1. Randy on February 9th, 2010 3:28 am

    http://www.youtube.com/watch?v=1ad7EqJ3uMk

  2. Steve on February 9th, 2010 3:51 am

    http://www.youtube.com/watch?v=dDy0Xrbmkos

    In case we forgot already..

  3. james on February 9th, 2010 5:37 am

    the family went to Arlington this week .
    Semper Fi

  4. DREW on February 9th, 2010 5:01 pm

    Bobby is coming in this evening for a sampling of Ignite.
    Prepare a fresh batch of Kool-Aid.

  5. Randy on February 9th, 2010 6:24 pm

    http://www.youtube.com/user/GymnasticBodies#p/a/u/0/oG34oKR7Xhs

    I meant to post this, awesome core strength.

  6. Vic on February 9th, 2010 6:39 pm

    Is Bobby the boss in your bossfit videos?

  7. DREW on February 9th, 2010 6:58 pm

    Nope. He is an Indian fellow who lives in Canada but works here in Jer-Z. He’s like a walking embodiment of the United Nations. We shall call him… Bobby The International.

  8. Brad on February 9th, 2010 7:27 pm

    We need to convince him to not worry about that other gym membership that he has to pay for… and just come to Crossfit IGNITE.

    Anyone know hypnotism?

  9. Neil on February 9th, 2010 7:53 pm

    Which class you going to Drew? Sinester 6?

    Trying to get out early, so I might join you then…

    nb

  10. Marc M. on February 9th, 2010 8:41 pm

    Tough Mudder race coming to NYC in May…seems custom-made for Crossfitters…http://toughmudder.com/

  11. Brad on February 10th, 2010 12:21 am

    Did this with 62s… that… was a big mistake. This workout took me 20 minutes.

  12. neil on February 10th, 2010 1:14 am

    Got me onz dem. Dems gude.

  13. DREW on February 10th, 2010 1:56 am

    Thanks for coming out for the 6:00 crew today, Neil. You made me look bad.

    Me likes lookin’ bad, cuz’ then there’s no false impressions to trip over. Yeahhhh, ladies, all’z this slow cross-fittin’ goodness can be Y-O-U-R-S… urhhmm-hummmm.

  14. DREW on February 10th, 2010 1:57 am

    Oh, yeah, by the way, NB…
    gravatar.com
    Gets you onz dem.

  15. Kenia on February 10th, 2010 2:16 am

    testing out my gravatar : )

  16. DREW on February 10th, 2010 2:16 am

    Mighty fine.

  17. neil on February 10th, 2010 2:29 am

    who wants to do the tough mudder?

    c’mon, it’ll make you feel good…

  18. DREW on February 10th, 2010 2:46 am

    I’m in.
    My Irish rugby coach spent almost a quarter of every practice teaching us how to cheat and get away with it… how to cheat and piss off the opposing team enough that they lose focus… This event seems to me like the perfect type of race where skillful cheating can bring big rewards.
    So… who here knows how to cheat (and get away with it) in an obstacle race? Something tells me that ol’ Elbow Ribs Macioci can teach us a thing or two…

  19. DREW on February 10th, 2010 2:47 am

    Oh, yeah, that’s right, Macioci… I’m calling you out.

  20. Marc M. on February 10th, 2010 3:18 am

    Kenia, love the gravatar! My flight to Cali just got canceled in the AM…so instead of rowing and trail running on the Best Coast I’ll be shovelin’ snow on the Beast Coast!

  21. Marc M. on February 10th, 2010 3:38 am

    Just for kicks I thought I’d try out the Crossfit Endurance mainsite WOD in the evening today: 9 reps of 1 min on / 1 min off on the C2, going hard but trying to keep a consistent number of meters per interval. I set the damper at the border of 3-4 and decided to target a stroke rate of about 33 strokes per 1 minute interval, and I kept moving but VERY light on the restl. Here’s what I came up with:

    #1: 300 meters
    #2: 305
    #3: 306
    #4: 308
    #5: 302
    #6: 305
    #7: 305
    #8: 306
    #9 314 (tried to empty the tank)

    average 500m split: 1:38.1

    This is a fun one that anyone can do – the intervals are short enough that you can actually count the strokes, just like counting burpees. In rowing we call it lactic acid tolerance – low intensity, meaning that the intervals are long enough to build lactate in the muscles but with enough rest to flush it so that your numbers don’t fall off a cliff after the first couple intervals.

    -M

  22. Steve on February 10th, 2010 4:35 am

    cool avatars everyone.. tina and randy neeed one

  23. JR on February 10th, 2010 4:42 am

    snow !!!!!

  24. neil on February 10th, 2010 10:20 am

    DUDE-

    There’s like maybe an inch or two on my driveway as I type this at 5:20AM. But the morning classes are closed? Total bummer…

  25. scot on February 10th, 2010 2:45 pm

    Neil That Tough Mudder looks cool… cold, but cool! That water is going to be cry-like-a-baby cold! I’ll do it. I will be wearing my kayak gear, but I’ll do it!

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