Warm Up: TBA
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Ring Dips
Pull-Ups
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Tyler, on the board in the gym you did not say we had to repeat the 1 of each in the middle! You guys gotta present a united front!
24:21 I believe, with light green band for help. I’m out now for the rest of the week; doing the Korteloppet up in northern Wisconsin on Saturday so want to be rested. (23km classic cross-country ski.)
18:09, or something like that, rxD
16:01 Green band. Feet on box for ring dips. Need to start with blue band next time.
15:36 Rx Feels good to be back.
Jebus.
25:08
Feet on box ringdips. Stopped pullups at 75 of 106 and went to ring rows. Couldn’t grip bar.
Edit: Blue band for pullups.
Green band, 32 something. Stupid hands tore open on like rep 4 of the second 10. Took another 5 minutes to try to finish and still couldn’t get the bar past my nose on the last rep.
18:54 blue band pull-ups, feet on box for ring dips…my arms currently are not functioning and I’m really scared how they are going to feel tomorrow.
20:43 I think.
Way modified: row 100K instead of pull-ups for 75% of WOD; feet on box for ring dips
The Thursday WOD was minutes = reps box jumps
First try 13 (+ 12)
Second try 15 (+ 10)
Improving! Ha!
Subbed bar dips for ring dips. Chins as rxd.
22:01.
If Tom is controlling the website is that why Thursday’s WOD is not posted? Hmmmmmm
For the box jumps, I did 13 rounds plus 10.
Agreed, Doug! WTF!
Warm-up was front squats, 3×5: 45-65-85-95 # for me
WOD was “Death by Box Jumps,” do box jumps with a continuously running clock: I got to 16 rounds
This is from the WCCO website
Study: Get All The Exercise You Need In 1 Hour
According to a new study from the University in Norway that came out Thursday, you may be able to get all the exercise you need in just an hour. The key is in intensity. (File)
Not having enough time is a favorite excuse for people when it comes to exercising, but new research may put a kink in that justification.
According to a new study from the University in Norway that came out Thursday, you may be able to get all the exercise you need in just an hour. The key is in intensity.
The study found that people who workout really hard for a few minutes with rest periods in between can benefit just as much.
“High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”
It may seem like the kind of workout typically reserved for Olympic athletes, but the study found that kind of interval training can also work for the average person too.
Experts said intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don’t push the body enough.
I am adding no new WOD posts as a fine when I get to the gym on Friday!
Thursday’s workout
WU 3×5 Front Squats – 175 185 185(3)
Main WOD of minutes = # of Box Jumps 15(12)
Wednesday- 14:15 with 32 real ring dips.
Thursday- 14 rounds with 24″, 14-16 with 27″, 16-17 with 32″ + 16 (32″) on min 18