November 28, 2010

Got our xmas tree and got it decorated!!

As for the WOD...the crew tried something a little different today.  They did:

5 min. AMRAP of

  Wall Balls

-3 min. rest-

5 min. AMRAP of

  Burpees 

aaaahhh....time to catch your breath.

Today was DB's first time over to the gym.  He's training for his football season and has been training so he got no mercy and was thrown right into a full WOD.  He did really good.  He trains hard and he's focused on what needs to get done...and he's only 15 years old!

Jack did a tabata style workout today.  For those who don't know what that is...it means you do 20 sec. of work and 10 sec. of rest for a total of 32 rounds.  His WOD was:

Pullups (w/30lbs) x 8 rounds

  -1 min. rest-

Squats (w/45lbs) x 8 rounds

  -1 min. rest-

Ring Dips (w/ 30lbs) x 8 rounds

   -1 min. rest-

Deadlift (165lbs) x 8 rounds

  -1 min. rest-

So for this particular WOD, your total score in the end will be the score of each movement from round 8 only.

Jack had a total score of 22, which would have been the 2nd best time on the crossfit.com site for that WOD.  

In order to help Jack do the tabata WOD, he used a GYMBOSS increment timer http://gymboss.com/ and a Super Squats Hip Belt http://ironmind.com/