* Courtesy www.diablocrossfit.com
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post thoughts and numbers to “comments”.
Oh my god, I almost threw up when I watched that. Good advice though.
That video was almost good advice until they told us to drink low fat milk at the end.
I think you’re going to need to draw a diagram of this WOD tomorrow…my math is a little shaky, too much vacation from school!
Sick vid.
So its new hours today right? What happened to the post explaining the new hours more?
Great video and very true. I agree with Michael on the low fat milk…, make it whole!
I’m taking a rest day today. Legs are still fried from Friday. See you tomorrow at, noon? Is that still the same? I look forward to the post on new hours.
Tyler wanted me to tell everyone that class will be at the regular times today.
Wow, if only today had been the “light on legs” day. After Friday’s wod, and now tonights, my legs are not happy. Time to ice and elevate. Died having to do 20 or so pull-ups. Had I started with pull-up’s instead, I could have made it another round.
Steve had the right idea – this WOD killed after Friday’s “stanky leg” workout! But you know what, it was enjoyable still. And I’m sure my butt will thank me come bikini season…
It was great meeting some newcomers – enjoy your Elements, Troy, Scott, and John!
my butt will also thank me come bikini season.
this wod, wrongly. My fault as I’m an idiot and apparently I can’t read. I ended up doing max squats, etc each minute (kindof like fight gone bad) for 12 minutes straight. I don’t remember my score, but my buddy and I were on the floor after. I’m doing the “stanly” upper body wod tonight, and prbly stanly leg tmr morning.
Btw, curious as to why lowfat milk is so bad? Love an explanation, maybe i’m missing something. Thanks:).
Well really you shouldn’t drink milk, from a Paleo standpoint. But if you are going to drink it, going with higher fat in the milk is actually better for you. Its something to do with skim milk being basically water and milk sugar (lactose). There’s more in this article.
http://www.paleonu.com/panu-weblog/2009/6/13/using-dairy-to-substitute-fats-for-carbohydrates.html
I did push ups before pullups. Didn’t finish my first set of pullups. 78 squats total before failure then.
Yeah, there isn’t much reason to drink milk unless you need to gain weight. If you are going to drink milk you want whole milk. Anytime you take something that has sugar and fat in it and take the fat out you increase the rate that the sugar is absorbed into your blood stream. Whole milk has more calories, and if you are not drinking it for the calories then why are you?
Great post from the PaNu blog, Greg! I was actually going to reference that exact same post, but got sidetracked at work. Blargh!
The PaNu blog (for Paleo Nutrition) is a great resource for those of you who are interested in the Paleo Diet. I particularly like PaNu’s “12-Step” process to becoming paleo, it’s all about baby steps!
And to quote Amazon.com, “you might also like”:
http://www.marksdailyapple.com
http://robbwolf.com
failed on my second round… er, room to improve?
I love how Tyler made it sound like there’d be lots of time to rest after whipping through your pushups/pullups. Yeah.