Workout of the Day:
5 Rounds for time of:
5 Deadlifts, 125Kg
10 Burpees
then
15-12-9
Box Jumps
Kettlebell Swings
Post Rounds and Times to comments.
Transitioning to a Paleo Diet – Straighttothebar.com
How Not to Get Injured – Andrew Heffernan
The Invitational Site has been revamped and updated!
That first workout looks tough.
I can’t decide who’s invitational picture I like the best. Pat or Lisa’s.
On another note I ripped the crap out of my hands yesterday. I had to go straight into town after so I didn’t get do the usual leave them in hot salt water for awhile. Anything I can do now that I can keep lifting away? I’ve heard people mentioning superglue before but is that still when you have the skin to superglue back on?
First workout’s from the CF Games 08 I believe. Looks like a lot of fun to me!!
Might be a copy cat and double met-con later. I’ll do that and something like;
As many rounds as possible in 12 minutes of;
10 dumbbell snatches w/ 30kg
15 hyper sit ups
20 air squats
Cant see Pat’s photo might be blocked out in work. What about Paddy the Langer boy’s photo?Holding an AK47 mess with this Langer & he will put a cap in your ass! I suppose they do call themselves the rebels down there?
OMG! Just spotted my new profile pic! Damn you Colm/Pat! For the record I was testing my wrist to see if it was better after all those overhead squats!
Hey guys and girls,
We are looking for people to volunteer for pics for our Essentials brochure. It would be a great help to us and as you all know we prefer to use real people, real customers. If I can get a camera suitable we will be starting tonight,
Interested?
Love the new pic Lisa are you overhead squatting a lamp??
Tom, Colm roped me into doing some of those pics but I won’t be down tonight, will be there tomorrow.
Thats Paddy at the Cork/Kerry border I’d imagine. You need that kind of firepower to keep the savages out.
I like the picture Lisa – looks deadly. Could overhead lamp squats appear in the invitational?….
I’m not sure that you would want someone with a bandaged hand demonstating anything!
DL/Burpee WOD time – 7:50 ( pretty average but legs were not feelin the love today at all for some reason)
10 min rest then
box jump/kb swings(24kg) time – 2:55 ( again average but the first wod killified my legs so could’ve been a bit quicker)
love the first workout and have done it before with 120kg and finished in 3.50mins – http://www.youtube.com/watch?v=1TmdHcf5hI4
Must give it a go again
Tom give me a shout for the camera stuff as would love to help
Tony – 5:50/2:48
James – 7:53/5:40
Jimminy – 3:49/2:13
Jason – 6:30/2:55
Garvan – 4:20
Louise – 4:17
Eoin (Golf) – 4:50
Grant – 723/4:34
Shane, The – 9:04/3:27
Lisa – 3:34/7:42
Pat – 7:27/2:34
Brian – 4:34/4:34
Big Rachel – 6:52
Ess
6pm
Marabella – 10:09
Alan – 9:23
Dan – 7:46
8pm
Rosie – 5/6push ups
Michelle – 6/12 squats
James – 7/4 pull ups
Dave – 7/5 pull ups
Declan – 6/6 squats
Roger – 6/1 pull ups
Michael – 5/6 push ups
Ailill – 7/5 push ups
Did the DL/burpee workout as rx’d today in 3 minutes 43 seconds.
Ten minute rest and then…
10 rounds for time;
5 dumbbell snatches w/ 30kg (alternating arms each round)
7 hyper bench sit ups
12 air squats
TIME: 9 minutes 25 seconds
The DL/burpee workout hit me really hard about 1 minute after I finished. I only went at it with about 90% intensity, but the oxegen debt it creates is incredible. It just seems to be so highly anerobic that your body doesn’t know what to do to get back to normal once you’re finished.
Nice work James and Jimminy those are quick times. Happy Birthday Jimminy nice way to celebrate by smoking the WODs.
Oh great to see Louise back training despite a thumb fractured in 4 places – Now that’s hardcore!
Garvan – 4:20
Louise – 4:17
Eoin (Golf) – 4:50
this was 21-15-9.
killer time outta jimminy today…the fecker