This is “Mikko Salo” week, ie a Metcon followed by a Metcon. Recoverability is key here!
Workouts of the Day:
As Many Rounds in 10 Minutes of:
10 Wall Balls
10 Double Unders
then
Tabata Mash Up
Hang Power Clean, 30Kg
Sit Ups
Post scores to comments.
Lisa, Pat and Eoin - some of the latest graduates from The Essentials Course.
Beware “Healthy” Foods – Male Pattern Fitness
Why Exercise Won’t Make You Thin (And Other Tales of Mass Media Hysteria) – Stumptuous
Invitational Page Now Up – Check it out for Information, Registration, and Athlete Profiles
I’m gonna give that one a go when I get back from hols, looks like fun!
See you in a week guys, enjoy Mikko Salo week, I’m gonna introduce Paris to Crossfit by doing tabata’s in random parks.
Oh dear, I didn’t know the skins had been exposed to the general public!
Enjoy your hols Pixie.
I did the first workout there and I subbed thrusters for wall balls, ~15kg. Got 4 rounds + 10 thrusters. Dee has an opportunity to improve at double unders!
I’ll give the tabata mash up a go later. I heart Mikko!
Colm/Will, do you guys have some fish oil at the gym? I’m looking for a bottle of the stuff. I think Will was saying its €25 for the bottle when I asked last time about it.
Looks like a nice WOD today, tabata is 20 secs on, ten secs off for four mins or am I reading stuff wrong?
Hey Pat,
Will should have some bottles up at CrossFit alright.
A tabata mash up is 20 seconds of exercise 1 (in this case Hang Power Cleans), 10 seconds rest, 20 seconds or exercise 2 (Sit Ups), 10 seconds rest. Repeat 8 times in total, so the entire workout is 7 minutes, 50 seconds.
Sweet. I’ll bring the cash…
8 times, got ya! Roll on the Tabata. Thanks for clearing that up.
Like the look of the WODs for today. Wrecked my neck/shoulder training on saturday, but it’s nearly better, but will have to sit these ones out
Sorry to hear that Sue, what happened?
The Invitational is already filling up fast. Some great comedy answers in there to the questions too!
Hmmm, I clicked “official” by accident…
Colm,
Haven’t a clue. Was alright on Saturday, didn’t notice anything, but on Sunday the left side of my neck and shoulder was quite sore. Sore enough that I iced it last night. It feels better today, but not going to be able to do wall balls or substitute thrusters. I’ll ice again tonight and I’d say it will be fine tomorrow
have exams the weekend of the invitational, which is a pity. Might do a profile anyway though cos it seems all the cool cats are doing it these days.
I don’t know about the actual invitational but there’s a fierce competition going on for the silliest looking profile picture.
First one:
8 rounds and 2 WB with 8kg ball
2nd
cleans: 113
situps: 112
total 225
Some ugly HPC but the ROM was there.
Managed to power clean 50kg today. Really wasn’t expecting to be able to at all!
2nd workout Powercleans@20kg 72, situps 90 total 162.
What happened to my athlete profile picture?
What Dee ain’t mentioning is that that was a hang-power clean!
Ah right. Much of a muchness really!
Stephen – 9/4WB; 197
Tony – 8/10WB; 227
Dan – 5/10WB; 156
Tadhg; 7; 147
DD – 5/3WB; 135
Peanuts – 8; 184
Tony B – 177
Pat; 3;207
Lisa – 6; 134
Marianne – 4/3BS; 168
Amy – 5; 168
Eve – 5; 119
Ruairi – 6/7WB; 221
Scott – 5/5WB; 180
Hey guys thanks for having me.
Twas a great day out – the walk the next day WASNT ;o)