Monday WOD - 15 February 2010
Location:
Times:
Poker: 5 Card Draw.
Clock runs continuous for 15 minutes...how many hands can you play? Draw five cards from the deck, do the exercises and reps that correspond to your hand. Do ten squats between each exercise. Move quickly between exercises...your score is the number of hands you complete.
Study:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
- 4:00 pm Youth
- 6:00 pm WOD
- 7:00 pm WOD
- Gymnastics
- Dynamic stretch / body movement
- Samson stretch
- Double unders x5 minutes
- Alotta Tabata:
- Shuttle run
- Push-up
- Sit-up
- Slider
- Back extension
- Jumping pull-up
- Airdyne
- Squat
- Back squat
- Back squat 5 x 3
Poker: 5 Card Draw.
Clock runs continuous for 15 minutes...how many hands can you play? Draw five cards from the deck, do the exercises and reps that correspond to your hand. Do ten squats between each exercise. Move quickly between exercises...your score is the number of hands you complete.
- Spade: push-up
- Heart: pull-up
- Club: sit-up
- Diamond: back extension
- Joker: burpee x50
- 2-10 = value
- Jack = 15
- Queen = 20
- King = 25
- Ace = 50
- Asymetric overhead squat 3x10
Study:
- CrossFit Works by Daniel Andrews and Mike Warkentin
Nutrition Tip of the Day:
- "What cannot be debated is that reducing carbohydrate intake eliminates hyperinsulinemia in nearly every occurrence. By whatlogic would we not adopt an easy prevention, cure, or mitigation (with not only no side effect, but provable and dramatic side benefit) inregards to the litany of disease states linked to hyperinsulinism. We strongly counsel that you opt out of hyperinsulinemia while thescientific community continues slogging along." From Avoiding Metabolic Derangement (CrossFit Journal)
Question of the Day:
- Did you know that ONDEG Fitness had 14 percent of the athletes participating in the CrossFit Montana Winter Challenge?
- Post your replies in the comments below.
Great work Choteau-ONDEGERS!
Looking forward to being back in the Box soon.....there is defenitely something to be said about the comraderie, and support our group gives each other...I have been OFFDEG for a month and though i am doing other forms of exercise it's defenitely not the same as our Cross Fit training and programs. I certainly don't get the results I was accomplishing with my workouts at the box, as you will see when I forward you all a recent pix of me posing in my new position as the Goodyear Blimp!
Press, push, squat, jump and burbee ON!!
Your olde pal,
j
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