Saturday, October 24, 2009
“Madi”
1 round for time:
100 Double Unders
90 Back Extensions
80 Squats
70 Sit Ups
60 Lunges
50 Push Ups
40 Box Jumps
30 Wallballs
20 Burpees
10 Pull Ups
Coach’s notes: There are a couple of changes to Madi. Now that we are the new place gals will use 14 lb balls for wallballs instead of 12 lbs. Replace unders with double unders -this is just because. Other than that, have fun and post time to complete to comments.
Compare to August 7, 2008
Due to the rowing certification being held today, a modified class schedule will be in effect. Adult member or drop in class attendance will be available before the certification starts at 7:45 am. CFC Kids class will be moved to Sunday at noon. Because the certification is only a one day course, all Sunday classes will run as scheduled. Thank you for your understanding.
Great Workout this morning…glad I did not take a snow day from CF. Sorry for kicking you James, I didn’t mean it (no matter how many DU’s you made us do 😀
Need to work on negative pull-ups; one more thing to add to my list of “stuff I suck at but need to practice”.
Great wod today – Thanks James!
3 x 24 alternating lunges weighted* we choose weight (25 lbs) then 30 sec AMRAP
pushups (17/15/16)
90 sec rest
3 x 5 straight/?? chinups weighted if too easy (2 rounds zero weight 3rd round 5 lb) then
30 sec AMRAP burpees (11/10/10)
90 sec rest
5 x AMRAP 30 sec double unders
“madi” looks like a good one too! perhaps it can be posted again in the near future!
Madi as Rx’d
Except – 90 – 45# Goodmornings / 30 – 40# DB Thrusters / 10 – Deadhang PUs
18:59
7:45 workout – see above (Thanks Krista)
walking lunges (25lbs)
push ups (11/9/12 – wow- slow)
2X strict pull up and then 3 with Krista and then Jake lifting me up (thanks guys!)
burpees (can’t remember)
double unders (didn’t count but my arms were by my sides 😉
Thanks James!
7:45 WO
Lunges 35/40/45
Pushups 34/30/26
Strict Pullups 20/30/40lbs
Burpees 15/15/15
DU 51/51/45/47/50
(+2 shoulder presses Katie weight) just kidding
Madi
done at the crowfoot Y
wall ball was 10′ 17.6 pounds
24:52
nasty
7:45 workout – See Krista’s post for details-Thanks!
Lunges – 15lbs
Push ups – first 2 as rx’d but last set James modified as my technique was starting to fail.
Chin ups – James assisted on up movement but then let go and I would slowly lower.
Burpees – 13/12/10
Double Unders – didn’t count as I was too focused on not passing out!
Awesome workout! Thanks James!
21:06
Shout out to everyone in the 6pm class tonight. Way to come spend Family Day with your CFC family. Good to see Mack Back!!