Month: January 2016
VLOG 022 – Gary Marsh – Using To Much Bandwidth?
VLOG 021 – Gary Marh – Why Is Jamaica So Happy?
WOD Friday 01-15-2016
WOD Type: “Baseline MetCon #3” WOD Warm-Up: 15 Minute Row Warm-Up – 3,110 Meters Shoulder & Leg Mobility Work WOD Particulars: MetCon: Baseline WOD For Time Of… 10 Minute Row – 2,211 Meters 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups 10 Minute Row – 2,234 Meters FINAL TIME: 24:28 Today’s WOD was a test to finish off…
WOD Thursday 01-14-2016
WOD Type: “MetCon” WOD Warm-Up: 15 Minute Row @ 3,050 Meters Shoulder / Leg Mobility Routine WOD Particulars: MetCon: To Hell You Row… 1 Mile Run/Walk 2,000 Meter Row 1 Mile Run/Walk Time: 34:51 Today’s WOD was a really good test of the knee and it did well. I felt the pain a couple of times, but…
WOD Wednesday 01-13-2016
WOD Type: “MetCon” WOD Warm-Up: 15 Minute Row @ 3,135 Meters Shoulder / Leg Mobility Routine WOD Particulars: MetCon: To Hell You Row… DB Thrusters @ 40# (ea) – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Row @ 100, 200, 300, 400, 500, 600, 700, 800, 900, 1,000 Time: 42:25 Today’s WOD was killer!…
WOD Monday 01-11-2016
WOD Type: “Strength & MetCon” POST-WOD: Walk 1 Hour around helideck… Approximately 3.5 mph! WOD Warm-Up: 3,000 Calorie Row Warm-Up Shoulder & Leg Mobility Work WOD Particulars: Strength: Bench (5 x 3) Warm-Up 135# @ 15 Reps 155#, 185#, 205#, 225#, 245# MetCon: For Time of… Row 1,000 Meters 10 Bench Press @ 155# 10 Dips Row 1,000 Meters Today’s…
WOD Sunday 01-10-2016
WOD Type: “MetCon” WOD Warm-Up: Shoulder / Leg Mobility Routine WOD Particulars: MetCon: For Time Of… Row 10,000 Meters (6.3 Miles) Time: 48:50 Today’s WOD was killer on the ass! Not sure how the crossfit guys and girls did the marathon. My ass was numb just from 10,000 meters! That must have been quite painful and…
WOD Saturday 01-09-2016
WOD Type: “Strength & MetCon” WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes WOD Particulars: Evening Treadmill Walk: 3.7 Miles in 60 Minutes (Had to walk after eating Lasagna for dinner) Strength: Deadlifts (5 x 3) Warm-Up @ 135# x 10 Reps 155#, 185#, 205#, 225#, 250#, 270# MetCon: For Time of… Row 1,000 Meters 5 Rounds of……
WOD Thursday 01-07-2016
WOD Type: “Strength & MetCon” WOD Warm-Up: 3,000 Meter Calorie Row Warm-Up – 15 Minutes Shoulder & Leg Mobility Work WOD Particulars: Strength: Squats (5 x 3) Warm-Up @ 45# x 10 Reps 135#, 155#, 185#, 205#, 225# MetCon: For Time of… Row 1,000 Meters 5 Rounds of… 5 Pull-Ups 5 Ab Rollers 5 KB Swings @ 40# Row 1,000…