Tuesday, January 21, 2014
Monday, January 20, 2014 at 06:42PM
INTRODUCING.....ERIC! You can find him in the morning classes or this past Monday, in the 5pm class. He has been CrossFitting for about 6 months and he is know representing in the Open Division of the Capital Affiliate League. The first weekend of CAL, Eric found his calling....BURPEES! He was crushing it! Soo it was no wonder that when the workout came up on Monday calling for 2 sets of 40 Burpees to a target with a 1:1 work:rest for total time, Eric was on it!
He completed in 5:22 holding the PR of the day which beat out Nigel's record of 5:35 in the morning class.
He also received for the "Best Time" the "Best Bar Ever!- by Custom Fit. For more information about this protein bar click here. I describe it as the best bar ever because it truly is. The taste is out of this world. I have no discipline if there is a box in my apartment. Unlike other bars that are dense in perservatives, these are made fresh and delivered and the ingredients are included in the link. As most of you know, I am a fan and they are a good substitute to satisfy a sweet tooth!
Great workout Eric! Shout out to Custom Fit for the "Best Bar Ever!"
WOD for Tuesday:
1.) EMOM for 26 minutes:
Odd- Muscle-ups/Dips/Pull-ups (Pick one and choose a number of reps that you think you can manage for 10 sets; key is consistency)*
Even: 100m Row
2.) Alternating Tabata for 8 sets of each (8 minutes):
Plank Hold
Ab Mat Sit-ups
*If you pick 3 Muscle-ups= 36 muscles up under stress in 26 minutes; consider overall volume; aim for unbroken, but it's alright if you end up breaking these up say after round 5....
*May consider using weight for weighted pull-ups/dips
*Muscle-ups- aim for consistency whether it is using open grip, working on your kip across sets (some may be focusing on hollow body position and improving this position)
*Be reasonable with scaling- consistency- this is not the time to max out in the first set
Post scaling/reps and total number of sit-ups to comments.
Reader Comments (5)
5 strict pullups per round
120 total situps
3 weighted pull-ups/round (25lbs)
115 s/ups
2 MU's per round
104 total situps
Enjoying the opportunity to really drill MUs via EMOTMs the last couple of weeks.
Did anyone happen to find a light-weight black jacket left in the gym yesterday? I think I stupidly left it there after the 7pm class. Would like it back if anyone spots it- Thanks!
2-3 mu/rd
62 total GHDs