Constantly varied for sure~bench press your wife for reps.
Row Challenge put out by Concept 2:
Concept2 10th Annual Holiday Challenge~11/26-12/24
Good grind Carrie and Mel. "Joshie" proved to be as much of a mental challenge as it was a physical one. Despite lack of sleep, a bit too much alcohol, and "bad" food you both worked really hard and got it done!
Caleb had a great WOD we'll have to try on a rest day....21,18,15,12,9,6 of row, ring push ups, wall ball, sit ups. Lynne went at it too on Sunday morning~solid performance!
From the Fall newsletter” “Besides helping you maintain your fitness and fend off holiday weight gain and stress, we’re giving you the option of supporting organizations whose mission it is to make sure that no one goes hungry and our food supply is sustainable.
Headstand Spins for time...extra credit if you don't knock anything over in the room!
For every person who rows at least 100k during the challenge, Concept2 will donate $.02 per kilometer (1000 meters) rowed to your choice of the following organizations: Oxfam International (oxfam.org), Slow Food USA (slowfoodusa.org), Feeding America (feedingamerica.org), or The Center for an Agricultural Economy (hardwickagriculture.org). Once you get beyond 100k, Concept2 will donate $.04 per kilometer rowed. For kids and adaptive rowers, the $.04 rate will take effect at 50k.
To participate visit concept2.com/logbook for instructions. It’s easy and free. Each athlete needs to register individually~this is not a team event.
The breakdown: Row 10×10,000m and reach the 100k goal or row 20x5000m and reach the 100k goal.
TODAY’S WOD
Monday 091130
Front squat 3-3-3-3-3 reps
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Great party last night!
Thank you, Malz family, for opening up your home to us all last night! It was fun to have some play time with a great group of friends…. Kudos for gettin’ up and goin’ in today!
What a terrific party~Loved the pictures!
Loved having you all!
Saturday after Turkey Day 2010 is only 364 days away! Gear up for another GGGOOODDD Time!
Russ downloaded a boat load of dance tunes to his mac..so we have some new CFP music and dance music.
Great party. My kids are ready for next year. Get that dance floor ready. Bring on the new tunes Russ. What a system. Great pics. Mrs. C
Kathleen way to go with the gold. Got the name right this time. Mrs. C
that’s okay–call me Pam anytime–I take it as a compliment!
Good luck this week with your back! Keep us posted.
Thanks everyone for being part of a great party last night! Really nice to see everyone – and happy holidays!
How was the rest of that WOD for you Russ? You had a good pace going for that grind when I left.
Last night was FUN, great to have the early morning, morning and evening peeps all together. Thanks Kim and Russ for a great night. Looking forward to the dance tunes, now there may be a need for that ‘craigslist’ dance pole, whatta ya think McGraw?
Plowed through 1 round of fun this am with a 15# DB, 10 kipping, 11 knees to elbows, then scaled the next two rounds to 21 snatches with 15# bar then 10 kipping and 11 knees to elbows. Thanks Kim for that scaling suggestion
No gas in the tank to make it through. Came home and took a nap for 1 1/2 hours!!
Dance music? Did I hear dance music??? Kimmie, next time the girls will have to have a sleep over so that we can crank up the tunes!! Russ, did you download some new music for me???
That was a great party. I needed the distraction. My head was a little sore from the TRIPODS!!!
Joshie:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
3 Rounds For Time: 37:44
Ouch! That was absolutely brutal!
I second that “ouch” Tom. That was one helluva 40 min WOD!
Chose Joshey-Poo because I needed to work on shedding some lb’s after some heavy crappy party food indulging
Awesome party Kim. Priceless! Had a Great time with Everyone!
Great work Jodi and Tom on Joshie; I watched Mark do it this a.m. and didn’t realize how tough it would be; deceiving time wise but I guess you have to stop and break up the agony before starting again…maybe i will try that one tomorrow; my abs are still sooooooo sore from the GHD WOD that i made up on Sat.!
Tackled the Front Squats this a.m. with Meme, Mango, Berley and Adele:
85X3 (WU), 95X3, 115X3, 120X3, 130X3, 135X3 – PR’d (130 on 9-15). These felt good today.
Good work everyone.
185×3, 225×3, 245×3, 275×3, 295×2 front squats
i worked clean and jerk for with Ian. I was finaly able to catch 255 but I was shot and I couldnt stand up with it.
Excellent effort and results with “Joshie” Mark and Lisa! Yikes…I’m a little bit afraid of that one but my plan is to make it up tomorrow.
Congratulations on the FS PR today Pam ~ you looked very strong!
Good for you Kath signing up for the Row Challenge! Hey, 6K down only 94K left to go
Great to see you back Jane!
CFWUx3
Front Squats ~ 5 Rounds x 3 reps
WU 65×3, 85×3, 95×3, 105×3, 105×3, 105×3
Apparently my lumbar curve was MIA in Round 3, so I stayed with 105# to try to correct that. Round 4 was a little better but I still heard Coach say “Shoot your but back!”. Form was better in the last Round at 105# but I didn’t get the depth I had previously. Practice. Practice…
Row 500m 2:12 Rest 2:00
Row 250m l:06 Rest l:00
Row 250m 1:03
Hi All,
I have not posted. It is end of the month for me with BC which means INSANITY!!!
Had a TERRIFIC time Saturday night. Really a lot of fun. Had a HARD time with JOSHIE on Sunday am. Man….feed your body crap (add in a bit of alcohol which it never sees!!) and your body gives you crap right back!
Used 20# DB for snatches
Was able to do 5 L pullups each time 1st round. Than I went to 21 knees to elbows, 21 kipping PU for rounds 2 and 3. Thanks for the pushes Kim and Caleb. I was HURTIN!
I worked out from home today. Did a run Wod with mixture of pushups,squats, supermans, dips etc. Had to catch up on a ton of work I put off!
Will see everyone in the am. Think I will tackle the WOD Caleb did Sunday am….
Mcgraw, hope you Mom is doing better. SHe remains in my prayers!
Hi Pam I do’nt know about your mom but I hope all is well. I wll tell my dad and he will start his prayers.. .. they work. Mrs. C
talk about recovery, i wish i had’ve changed over to water early on at the party, but i had a great time with everyone and it was good timing since my holiday was a disaster…thanks kim and russ for hosting a great party…my WOD today was a deadline, not a deadlift…see you guys in the morning…
Front Squats:
135×3, 135×3, 145×3, 155×3, 165×3
25# off my PR but shoulder wouldn’t take any more and my legs were TOAST anyway.
nice kim!
thanks girl!
Can’t wait to see the bar muscle up….they are one of my favorites.
I decided to do some front squats when I got to the gym tonight. I wish I brought some gym clothes. Squatting in jeans is not fun.
Front Squats: 3×135, 3×185, 3×235, 3×255, 1×285
I tried for the second one at 285, but it may as well been 500.
I also ended up doing a bunch of cleans helping people pick up dumped bars and I used my monkey noises to do bar muscle ups with Kelly. She broke out the chihuahua bark, but it wasn’t quite enough to get over the bar
hahaha i’m going to get over that freekin bar w/ my new bark!!!
BTW thanks for the cake!!!!
front squats
95X3
115X3
135X3
140 f
140 f
felt pretty good seeing it was the first heavy lift I’ve done in a few months b/c of my back.
then attempted bar muscle ups with tom while jay heckled me about my childhood.
Thank you Kim and Russ! What an awesome party. Great friends and lots of fun….
Jodi my belly still hurts from laughing.
Caleb thank you. I love it