New Year's Day is history so let us get on with the work and the goals of the year.
3 Rounds for Time
10- Renegade Man Makers
15- Kettlebell Swings
Row 500m, Run 400m or 50 Double Unders
Renegade Man Makers start standing with two dumbbells. Drop down and back like a burpee. Pushup. Row with one hand, push up, row with the other hand, to squat position and jump up like a thruster bringing the DB's overhead and back to chest. That is one rep.
The CF Kids WOD for the girls today was "angry gorilla pose" and then some hopping on one foot. Angry gorilla pose is the precursor to deadlifting. They need some work on their form. They can jump pretty well though.
No beer today. . . I drank some bourbon in my coffee. I had one version of an iced coffee with egg nog and brandy. Pretty tasty.
20:05 this crushed me. Energy was low going in. The DU option was horrible for following the manmakers and KBS. There is no time to suck in oxygen as you are constantly stressing your CV&RE (cardio vascular and respiratory endurance). I had to go to singles on the DUs because I was simply failing to get the rope under twice by the end. I am sweating like a pig.
ReplyDelete44# on the KBS and one 20# DB per hand.
ReplyDeleteTell me more about this "angry gorilla." What is it? What does it focus on? Are you doing CF with the kids each day? Please tell me more! We really missed an opportunity during our PCS Road Trip. Curses. . . . Move forward, right?
ReplyDeleteThat coffee sounds delicious . . . or maybe I'm just like a dehydrated woman in the desert! I look forward to my Beer calendar every day. I'm saving them, too.
We do CF Kids as often as I can. I don't "push" it as I don't think making them do it is the way to go. They usually say "yes" but some things they lose interest quickly. I would like to make it more "classlike" but again I want it to be fun. The egg nog coffee was great, I won't lie. It's not that you are the dehydrated woman in the desert, it was actually good. I was looking into ordering travel mugs with a Sportsnthat log my brother designed. Only 2.80 per mug, but a 50 dollar setup fee. I have to buy at least 12. It would run me $86. I suppose I could give some to our parents and send one to you, right? I don't have a problem with the 86 dollars as much as a problem with buying 12.
ReplyDeleteThursday, 5 Jan 11
ReplyDelete3 RFT (27:50)
10 Renegade man makers: 10-8-6 w/12 lbs DB
15 KBS: 12 lbs
Row, run or DU: Treadmill, 0.25 run, increase speed every 0.5 mile (Rd 1 & 2: 5.0-7.0; Rd 3: 5.5-7.5)
I had to scale the RMMs for two reasons: 1) I was running out of time; 2) RMMs were kicking my ass! Truth be told.
Order your mugs, G. Make sure they are stainless steel on the inside. THAT is a big deal and if we get left with a whole bunch, I won't use them if they are not stainless steel on the inside. Build the set-up (and postage for those that cannot come out) into the cost of the mug. You'll pay $15 for a stainless steel travel mug in the stores. No need to bear all the burden yourself. Got it?
I opted to pass on the mugs. I didn't want to do a "rush job" and get a product I couldn't see for that kind of money. . . stainless steel inside ended up at $221 for 12 after shipping. Big difference. I am going to look for a local place that can do them for me so I can pick them up and save the $40 for shipping. . . for next year. This year I found a lady to do direct to garment t-shirts. Jonny designed a logo. I went with light blue shirts with red print in honor of the old "San Diego Clippers" basketball team. They are in L.A. now. That is that. Man makers are pretty rugged. The hurt me a lot more this time than when I had done them in August. . . I was obviously in better shape. I am getting back there.
ReplyDelete