Did Joshie with the following scaling:
2.5 rounds of the following:
11 40 lb one arm snatches
11 200 lb deadlifts
11 40 lb one arm snatches
11 200 lb deadlifts.
Sunday, July 11, 2010
Friday, July 9, 2010
"Bear Force One"
Inspired by the compound "Bear" Circuit:
Three rounds of the following:
10 155 lb squat cleans
10 155 lb push presses
10 One legged squats
Three rounds of the following:
10 155 lb squat cleans
10 155 lb push presses
10 One legged squats
Monday, May 17, 2010
May 17th WOD
Descending Burpees:
Choose a number and perform that many reps. Perform another set with one rep less. Continue this until you get to one rep.
Choose a number and perform that many reps. Perform another set with one rep less. Continue this until you get to one rep.
Friday, May 14, 2010
May 14th WOD
Pascal's Triforce:
For each of the following exercises, pick a row of pascal's triangle.
For the selected row, do the amount of reps specified by each column starting with the first column and moving to the last.
Exercises:
Handstand Push-ups
One legged squats
L - Pull-ups
Combinations of rows can be performed in series to increase the difficulty of a particular row. Post the row(s) completed for each exercise.
1
1 1
1 2 1
1 3 3 1
1 4 6 4 1
1 5 10 10 5 1
1 6 15 20 15 6 1
For each of the following exercises, pick a row of pascal's triangle.
For the selected row, do the amount of reps specified by each column starting with the first column and moving to the last.
Exercises:
Handstand Push-ups
One legged squats
L - Pull-ups
Combinations of rows can be performed in series to increase the difficulty of a particular row. Post the row(s) completed for each exercise.
1
1 1
1 2 1
1 3 3 1
1 4 6 4 1
1 5 10 10 5 1
1 6 15 20 15 6 1
Tuesday, April 20, 2010
Thursday, March 11, 2010
Wednesday, March 10, 2010
WOD: March 10th, 2010
Pythago-WOD:
Expressed in base 12 (poundages in base 10 for convenience):
A rounds of the following:
13 135 lb deadlifts
13 push-ups
Expressed in base 12 (poundages in base 10 for convenience):
A rounds of the following:
13 135 lb deadlifts
13 push-ups
Tuesday, March 9, 2010
Sunday, March 7, 2010
Friday, March 5, 2010
WOD: March 5th, 2010
Pythago-Wod:
Base 12: 19 - 13 - 9 Reps of:
(base 10: 21 - 15 - 9)
225 lb Deadlift
100 lb Overhead Squat
The reps are expressed in base 12, both weights are perfect squares.
Base 12: 19 - 13 - 9 Reps of:
(base 10: 21 - 15 - 9)
225 lb Deadlift
100 lb Overhead Squat
The reps are expressed in base 12, both weights are perfect squares.
Tuesday, March 2, 2010
WOD: March 3rd, 2010
Today's Pythago-Wod:
Press 3 - 3 - 3 - 3 - 3 - 3
Try to lift with a perfect square or pyramid number.
I'm shooting for: 121 - 121 - 121 - 121 - 121 - 121.
Press 3 - 3 - 3 - 3 - 3 - 3
Try to lift with a perfect square or pyramid number.
I'm shooting for: 121 - 121 - 121 - 121 - 121 - 121.
Tuesday March 2nd
WOD:
6 Rounds of the following:
Run 400 Meters
Rest 90 Seconds
In this case, the workout is scaled to 6 rounds, a perfect number. Six is pretty sweet number for the following reasons: it is divisible by 3 and 2, these are useful portions for most purposes. The other thing that makes six awesome is that in a base 12 number system it would be 1/2 of '10.' A base 12 number system is way better than base ten. Since base 12 is an abundant number, it can be divided in many more ways than ten. In a base 12 number system, 6 would play a bigger role, usurping 5's importance, making 5 just another number that doesn't really do much (it doesn't). Think about it, if 6 was 1/2 of '10,' then we would be talking about things in groups of six and twelve pretty frequently. Since six is divisible by 2 and 3, there's more that you can do with it than 5. You would be estimating the amount of people in a room by twelves and sixs, etc. 6 dollars bills could easily be broken up evenly and especially 12 dollar bills.
6 Rounds of the following:
Run 400 Meters
Rest 90 Seconds
In this case, the workout is scaled to 6 rounds, a perfect number. Six is pretty sweet number for the following reasons: it is divisible by 3 and 2, these are useful portions for most purposes. The other thing that makes six awesome is that in a base 12 number system it would be 1/2 of '10.' A base 12 number system is way better than base ten. Since base 12 is an abundant number, it can be divided in many more ways than ten. In a base 12 number system, 6 would play a bigger role, usurping 5's importance, making 5 just another number that doesn't really do much (it doesn't). Think about it, if 6 was 1/2 of '10,' then we would be talking about things in groups of six and twelve pretty frequently. Since six is divisible by 2 and 3, there's more that you can do with it than 5. You would be estimating the amount of people in a room by twelves and sixs, etc. 6 dollars bills could easily be broken up evenly and especially 12 dollar bills.
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