Saturday WOD times are revised due to the RX-Star Chic workshop. There will be two workouts on saturday. One at 8am and the other at 3pm.
WOD
For this wod you need to know what your best 500m row time is. If you dont and you should if you have been here for more than a few months. But if not here is what to do. During the warmup pull for :30 as fast as you can. Make note of what the split is for 500m. Take that time and add about 3 seconds. Thats a good estimate for what your 500m pr would be. Now take that number and use it for the wod today. DO NOT DEVIATE FROM YOUR SPLIT!! Pulling at the proper split THE ENTIRE TIME will make this wod BRUTAL. Any lower and you are cheating yourself.
3 sets:
12 thrusters – 115#/65
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Clean-155#/85
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups(guys)
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min
rest 5 min b/t sets including the 2 min after last set
as an example, if your best 500 m row sprint is 1:30….you row a 1:50 avg for 1st set, 1:45 avg for second set and 1:40 avg for 3rd set
(Post your times for the splits to the board.)
The anti-Crossfit: http://www.oprah.com/health/Gwyneth-Paltrows-Workout-Routine
In less than 3 minutes, you’ll see every myth perpetuated:
-”No woman should ever lift more than 3 pound weights”
-”If you’re over 30, you either have to starve yourself or do hours of cardio.”
I think most of our women can jerk Gwyneth. Literally. Like her entire body.
Thats a great one. Paltrows trainer when she says: “Working out in a hot room changes the molecular structure of the muscles…” Really? Hmmm… Never heard that before. Maybe a better answer is that working out in a hot room makes you sweat a bucketload which makes the appearance of you working out harder than you actually are AND when your done you have lost a few pounds of water weight which makes you feel all thin and lean and good about yourself. But then it all comes back as soon as you drink that bottle of water.
Paltrow looks like a twig and a slight breeze could break her. unhealthy in my eyes.
Heard you used 90# for the Bear last night. Truth? Thats great.
Yeah, I tried 95 but I just couldn’t jerk it up after the 3rd time. That workout is aptly named!!
Word- Unhealthy in my eyes too.
get this “Gwyneth Paltrow endorsed the strict macrobiotic diet plan which bans meat, eggs, dairy, and caffeine”. malnutrition anyone? I think my grandma was on the same diet DURING THE 2ND WORLD WAR WHEN HER CITY WAS ENDURING 3 YEARS OF BLOCKADE