Please note: There are NO classes on Friday evening (August 14th). Only the 10am class Saturday morning.
Workout of the Day:
Thruster
1-1-1-1-1-1-1
Relax Your Way to Perfect Health – Independent.co.uk
Is Cheating Good For Sport? – Stephen J Dubner
Ya thrusters!!
http://www.youtube.com/watch?v=FyL_jIZodiM (wfs once you don’t understand german and can’t read)
haha I hadn’t seen that before. Brilliant.
Guys,
Not to overshadow LangerFest, but I’ve announced our next Invitational to the boards.ie crew – http://www.boards.ie/vbulletin/showthread.php?p=61589824 (WFS at present)
If you want to suggest a workout, email me. Bear in mind it needs to be tough, short and scalable.
Hello folks!
I’m just wondering where you purchased your manilla rope is it? I see it in one of your photos. Twas interested in purchasing one, also how does it hang? Excuse the pun.
I was wondering also could you keep me updated on upcoming seminars or workshops n stuff. I see you do some gymnastic type stuff.
Thank you kindly Lee.
After taking Colm’s advice we have made some changes for sat, its the same exercises but done in a team format.
DEAD LIFT 120 reps
BURPEE 300 reps
DEAD LIFT MIN 5 – MAX 20 per person
BURPEES MIN 20 – MAX 30 per person
Everyone has to do both exercises at least once. Scaling is allowed.
THRUSTER 140 reps
SDHP 140 reps
ROW 5KM LEVEL 6
THRUSTER MIN 10 – MAX 20
SDHP MIN 10 – MAX 20
ROW MIN 300M – MAX 500m
Everyone has to do all exercies at least once. Scaling is allowed.
RING PULL UP’S 140 REPS
RUN 20 LENGTH’S
KETTLEBELL SWINGS 140 REPS
MIN PULL UPS 5 – MAX 20
MIN RUN 2 LENGTHS – MAX 4 LENGTH’S
MIN KETTLEBELL SWINGS 10 – MAX 20
Everyone must do everything once, scaling is allowed.
oh interesting, I can see the strategies being formulated already. Are your numbers right? 300 burpees but max 30 per person?
DEAD LIFT 120 reps
BURPEE 300 reps
Before you had to do couplet of deadlift/burpee, is it split up anyway you want now? aslong as you get 120 & 300 reps?
Eamonn,
Ger is posting the max per person per attempt. So in one go you can only do a max of 30. You can go a second time to get the team numbers up to 300.
Ain’t nothin but a peanut!
Ah right, I’m glad I’m on team Will so!
Nice setup Ger, looking forward to it.
Quick build on it though, my team only has 6 individuals so you might want to increase the max reps on some of the exercises so we can actually complete a WOD. Looking at the first one my team could only complete 180 burpees. I’m sure we’ll figure something out on the day, we’re all cleverish folk.
Should be a great day
Ah. Then my post makes no sense. Carry on folks.
You can go at each exercise more than once Bobby, the min/max Ger gave are for each attempt at each exercise.
So, for example we could split it like this
Bobby – 6 deadlifts
Eamonn – 6 deadlifts
Colm – 6 deadlifts
Dee – 6 deadlifts
Ed – 6 deadlifts
Pixie – 6 deadlifts
That’s thirty there, we repeat that sequence 4 more times to get our 120 deadlifts done, All the time someone is deadlifting, someone else is burpeeing, and 4 are resting.
Will is becoming less glad that he’s on team Will. He forsees an awful lot of deadlifts and thrusters in his future.
This is going to be great fun!!
Ah but you love them really.
Colm,
That would be a good set up for you except Eamonn is on TEAM AWESOMENESS.
Tony’s right Colm, we have Garvan with a 170kg deadlift, sure I suppose we’ll just have to use him for the deadlift workout instead. *sigh* what a hard life we lead! What’s that Tony, I’ve taken the wind out of your sails? Why I’m terribly sorry!
Team Douche – Being mean to old men since 1994
That’s right Tony.
I see alot of burpees, pullups and sprints in my future. I can dig it. Will can do the heavy lifting.
That’s why you’re vice captain Pixie
so i have a question, unrelated to anything that has been posted so far (what’s new).
What is the best way to get back into crossfitting/weightlifting after you go on holidays/take an extended rest?
I’m curious, i went to the gym for the first time in two weeks today and i was struggling a bit. Not so much with healthlifts or pull-ups in my warm-up (3×10) but power cleans and bench. I was feeling kinda sick (unrelated to exercise) but also felt weak as a hungover kitten. Any official word from HQ? Or is it assumed you love crossfit so much you bring equipment with you and go find affiliates to train at like you would at home (as opposed to a once off visit).
On the ‘cheating is good for sport’ article- timely considering there’s been alot of internet chatter lately about the finish of the Griffin / Silva fight.
As far as the ‘getting back into training after being off for a week or two goes’ … Sometimes I try and start back in with a strength workout like strict presses, but there are other times I just jump back into regular programming and accept that the first workout or two is going to be hellish. Last time I went away to Wales I came back and did Elizabeth and nearly DNF’d… that’s life.
Tony – 7.25Kg
Stephen – 85Kg
Damien – 65Kg
Marianne – Deadlift x 5: 50Kg
Essentials – 5 Rounds of 5 Push Presses/15 Single Unders
Scott – 1:32
Bevan – 2:36
Jim – 3:36
Eve – 3:42
John – 3:49
this looks like a much better system…it bring a whole element of stratagy into langerfest. and as a major positive for me…that means more liftin less pull ups, thank alah!
Allah akbar indeed. I think I like this format better (well I was confused for a while earlier.). Less thinking, more lifting. Ring pullups will be interesting to see. I predict much flailing. Not lookin forward to the runs though.