4 Rounds for time of:
10 Dumbbell Clean Box Jumps
20 Double Unders
30 Two arm Kettlebell/Dumbbell Swings
Post time to comments.
Accessory Work
Mobility W1: Spinal Flossing
L-Sit- 3 attempts at max hold on the paralettes
Congratulations to Nicole on her first pull-up yesterday!
Play ball in Puerto Rico!
February 12 – 15th, 2009
Wood Bat baseball tournament in Puerto Rico
Brian Scott is the manager of the NY Baseball Giants. They are a 25 and
over hardball team based in Queens and are putting together a tournament
team to go and compete in Puerto Rico.
Brian is looking for players to round out the roster. For more information
go to:
Www.nybaseballgiants.com
Or
Www.msblpuertorico.com
Or
Talk to Brian in class!
Having a little fun with the movements today.
DB-CL-BJ’s are an advanced movement and will only be done by athletes with significant experience cleaning dumbbells. Everyone else will learn the movement and scale back to DB Cleans.
The two arm DB swings are done in our Power Stance and will challenge your balance more so than a traditional swing.
Theres a Parkour show going on tonight, i saw them rehearsing the whole set and it was rad.
Happy yesterday birthday Shane!
I am dying to know what spinal flossing is. Hopefully back in next week…
20 lbs on the dbc box jumps30 lbs on the swings
19:19
My lower back really tightened up during this making it rather difficult, still, I liked this one.
17:01, 30lb swings and 25lb cleans. I wish I had known about the parkour show!
17.46, 25lb cleans, 20lb swings. would like to try the clean box jumps, they looked intense. nice WOD.
Made up “The Bear” from yesterday’s WOD.
65# Warmup, 3 sets
85/95/105/115/120F@ 3rd set
I let the last push press drift too far forward and lost it. Good riddance, that was a very uncomfortable WOD. Fun, but lots of discomfort. The hardest parts were the front squats and reseting the bar for the clean.
Overall i’m happy with my effort and will aim for 125 next time, i believe a lot of this workout has to do with pain tolerance.
21:30 with 30lb dumbbells for both.
My first WOD with Double Unders that I have done as RX’d. My back hated for me for a little while after this one was over.
David – Thanks for posting the baseball info.If anyone wants to e-mail me with questions they can get me @ nywineguy@optonline.net
Also, bummed that I missed the bear but want to try the movements tonight.Dumbbell clean box jumps sound really cool. See everyone tonight!
17:2215# DBs for both cleans and swings. Used short box for the cleans.The first round, my DUs were crap and that definitely added a chunk of time, but after that they got much better and I did the last 20 unbroken! Definitely the most I’ve done in a row.
Grip was tough for this WOD, especially on the swings. I probably could have used 20s and gone slower.
Started to make up my last round for the bear and failed on the second rep. Another day.
is there a secret friday night class i don’t know about?
breakfast:4 hard boiled eggs1/2 of each red, yellow and orange peppers”steph bar”sip of oj
i changed my baking method and i think its helped. you’ll have to decide 🙂 more to come!
18:46 20# box clean jumps/ 25# swingsI almost fell on my face few times on the jumps. The swings were the hardest part and felt really different from KB swings, but I was surprised by how many DU’s I could string together.
I also got so watch steam come off of my head, which is nice.
David, Shane and Jacinto,
Big thank you for helping me get my kipping pull ups!