For those preparing for the Invitational, this is “Mikko Salo”, or Double-Metcon Week. For those who aren’t entering, you can choose between individualised strength work followed by the second metcon, or you can join in on both metcons.
Workout of the Day:
Tabata Mash Up
Push Ups
Toes to Bar
Lowest score counts.
then
“Jackie”
1000m Row
50 Thrusters, 20Kg
30 Pull Ups
A key point of doing two metcons in the space of the hour is learning how to pace yourself. Jackie is placed second in line on purpose because you all know at this stage what going all out on the rower does to you!
Smile while you're winning!
The Toning Problem: Why Women Are Missing Out When It Comes to Weight Training – Gubernatrix
Understanding the Drag Factor – Concept 2
This should be a fun week! Ahem.
Is there Fish Oil in the gym or on the way by any chance?
ditto ^ If there isn’t I don’t mind putting in an order. Insulin is having a free run of it the last few weeks.
Oh and yes “Mikko Salo” week sure is fun, oh yes.
Every week is a fun week Lisa!
No fish oil at the moment Damien.
thats my kind of week!! Arms hanging off me from yesterdays mainsite wod! Would be interested in times posted for jackie
For anyone who is wondering which numpty wrecked the Invitational site that was me this morning. Hopefully have an improved one up by the morning. Sorry about that.
How about those of us who are wondering what a numpty is?
Tony – 2/12, 8:59
Jason – 3/7, 9:25
Dee – 4/8 (KAHAP), DNF
Stephen – Rec Deads (45Kg)
Shane Mc – 1/6, 14:55(Db Thrusters, blue band)
Louise – 4/4 (KTE), 6:53 (30 box jumps, sit ups)
Eamonn – 6/6, 9:53
Aidan – 3/6 (KAHAP), 13:06 (5 Green band pull ups)
Jeff – 0/6, 11:25
Marianne – 12:35 (jumping pull ups)
Eoin (Afro) – 13:14 (15 pull ups with blue band)
Eoin (No Afro) – 15:42 (10 green band pull ups)
Eve – 5/5(KAHAP), 19:47 (green)
Lisa – 5/5(“), 12:16 (green + red)
Sofia – 17:59
Grant – 15:38 (box jumps instead of thrusters)
Paddy (Dub) – 15:20
Mr. Ryan – 13:49
Pat – 2/6, 9:08
Scotty – 12:57
Garv – 1/10, 11:21
Ess
6pm
Orla – 6/5Squats
Fergal – 6/10 Push Ups
Gavin – 6/5 Push Ups
8pm
Alex – 11 rds
Niamh – 10 rds
Niamh Mc – 12 rds
Dee – 9 rds
Lisa – 11 rds
Janice – 12 rds
Can I make a stewards enquiry over the time?
You could well be right Paddy, I’ll have a look at the whiteboard in the morrow.
To second Damien and Eamonn re. the fish oil, please count me in for a couple of bottles if you’re ordering any!
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