Warm Ups
Run 1 Mile or Row 1600 Meters
Workout of the Day (WOD)
25 Squats – 25 Push Ups – 25 Pull Ups – 25 Sit Ups
50 Squats – 50 Push Ups – 50 Pull Ups – 50 Sit Ups
75 Squats – 75 Push Ups – 75 Pull Ups – 75 Sit Ups
Body weight Movement Day “G”
Squat-Push Up-Pull Up-Sit Up
Tuesday 11/3/2009
Since a few were wondering how the Programming is done as you can see there is a method to the madness. Today is strictly Body weight Movements when yesterday was a “Chipper” which was a combo of everything. Friday was a Weight Training day and Thursday was a Run or Cardio. In effect we Constantly Vary the Movements. Its not Chest and Tri’s on Monday – Back and Bi’s on Tuesday – Legs on Wednesday.
I may start doing a Olympic Weight Training Class on Saturday at 10am after the 9am Group Session. If anyone is interested in this please shoot me an email or post it under comments. Or you can tell me Saturday night at Bokampers while you buy me a drink. Tequila and Lime Juice is Paleo Friendly.
Am I the only one who’s jaw just dropped?????? 75 pullups!!!!!!?????
No Gigi, it says 150 pullups. I may be working on this until tomorrow.
Yes, it is a long one. It took me 50:30 but I proudly say that I did all my pull ups over the bar (even had to do over some) and my push ups were strict!!! I have to thank Nick for helping with a push and keeping count. God only knows I loose count and have to talk to myself outloud, lol.
I’d say thats a sign of alzheimers but the couch is very uncomfortable. If you cant find your way back to the gym during the 400 Meter runs we might have to put a orange tennis ball on the antena of the truck outside the gym so you can remember where you parked.
I am a day back on the WODs so I did yesterdays today and came in at 20:42. Of course the 30 burpees at the end ate me up. I am hoping to do todays wod when I come in tonight. Should be lots of fun.
I need a sitter for sat nite (9pm) so I can go to bokampers with you guys. I live in Davie, ph 561-703-2302 kids will be asleep, just need someone to sit on the couch and do nothing.
Mike B has a daughter named Madison. Maybe she can be bribed
Actually I posted the above comment. Not Heidi.
I need an approximate number of members coming Saturday. We will have a sign up sheet at the gym. We will not hold you to it if you dont show but I want to reserve a room and need a approx #.
This is a perfect PWO (post-workout) carb to eat. Especially after a good metabolic shelacking(like today). This is best eaten when we go beyond a 5 minute ass kicker. Whats great is you can make this before a workout or the day before or a few days before and just warm it up. The seasoning can be added, deleted or subbed for something else depending on what you like but this works for me and I know i’ve shared this recipe with some others at the gym.
“CrossFit Sweet Potatoes”
Set the oven to 450 degrees. Get 4 nice large sweet potatoes, and cube them up(for quick and even cooking). Rinse them and wash them good to get some of that heavy starch off. In a large mixing bowl combine a very healthy drizzle of olive oil(cold pressed and unfiltered would be best, but any is good), a healthy few grinds of black pepper, paprika, thyme and cayenne(or curry) for a good kick. Mix it well until its all really nicely incorporated and lay out two large cookie sheets. You need to separate the portion or it will take too long to cook and they will cook unevenly. Space them out enough for the potatoes to “breathe” while they roast then slide them into the oven for at least 25 to 35 minutes, depending on the oven, on the middle rack. It may take longer but a good way to tell is browning/golding around the edges of the potatoes. Once done this is good paired with any protein. And I like to give a few squirts of Sriracha(thai chili sauce and paleo). Enjoy…especially after a WOD. Feed those muscles.
Or you can be like Skidmore and Wil and get wings and beer after the WOD and come in and kick everyones ass in the wod. Kind of reminds me of Lawrence Taylor. He would come to the game still drunk and coked up and make the Pro Bowl every year. Thats a true athlete.
On a serious note – great recipe. We have done something like this but not so much spices. Sweet Potato Fries without the bad fat. Roots and Tubers are good post workout snacks to help recovery.
I actually started drinking a glass of whole milk after every WOD and it seems to speed up my recovery process. I was actually able to do two WODs today.
This WOD got the best of me and allowed me to fertilize the tree outside for the second time in the 7 months I been coming. The other WOD that got me to this point was the two filthy fifties ago.
I hit a wall at the 75 pull ups. Other than that it wasnt that bad. A lot harderd than it looked. Funny how we can smoke you with nothing but an ab mat and pull up bar using body weight movements. Who needs all those fancy machines.
thanks to the rubber bands or I would still be there doing pull ups.