If you have no bar for this, use DB's or even a practical heavy object (not your dog or the neighbor kid).
Max rounds in 3 minutes of:
3 x 135# (95 pound) Power Cleans
6 Push-ups
9 Squats
Rest 1 minute. Rinse and repeat for a total of 3 cycles.
Here's a great article by Dr. Michael Eades on the protein to carb balance we're more naturally inclined to eat. Unfortunately gingerbread cookies and tamales are not included in there anywhere.
Thanks to Betsy and Dionne for finding the great deal at CF Tustin. If you are not up to driving all the way to the nice box in Tustin, Mike Smith at CF HB has also said he'd welcome any of you during this week for a nice work out at a great price.
CF Tustin is at 3053 Edinger Ave., Tustin, (714) 497-0660.
CF HB is at 18392 Enterprise Ln., (714) 594-9215.
Love you, frieeeeeend!! Hahaha!! It was FUN!!! Didn't you keep hearing me telling you we WERE having fun!!! Haha!! See ya tomorrow :-)))))
Posted by: Shammi Potter :-) | December 21, 2011 at 23:32
Bets,
Was that fence climb over the neighbor's wall? Nice neighborhood O-course!
Posted by: Steve | December 21, 2011 at 21:34
Woops! Most important part....rinse & repeat 5 times. Merry Christmas to me....not! :)
Posted by: Betsy | December 21, 2011 at 19:58
Okay, I promise I'll be good! I don't ever want Shammi as my trainer again! I almost died! Just kiddin...she rocked it and gave me a Sham WOD to do in the neighborhood. Here it is:
Run 250m
2 wall climbs
Run 250m
20 burpees
20 sit ups
10 pass throughs on parallettes
Ouch! Took me 40:07!!!!!! Thanks for kicking my arse, Friennnnnnnnnd :)
Posted by: Betsy | December 21, 2011 at 19:57
Miss you guys. Today's Wod was pretty tough.
Did 70lbs on power cleans.
1st Cycle: 4 rounds
2nd Cycle: 3 rounds + 6 pushups
3rd Cycle: 4 rounds + 3 power cleans + 6 pushups
Hope all is well!
Posted by: Joseph Aihara | December 21, 2011 at 15:43
Thanks y'all for the BDay wishes :-)
Posted by: Brig | December 21, 2011 at 15:16
HAPPY HOLIDAYS TO ALL! Oh and thanks for the cover shot!!
Posted by: Jason m | December 21, 2011 at 09:47
So welcome! :) Betsy and adam joined last night. Can I just say that Betsy killed it on HSPU and Adam rocked the MU's. It was great working out with familiar faces after being out of it for so long.
P.S. Adam and Crystal are coming tonight to the 7:00pm workout.
Posted by: Dionne | December 21, 2011 at 04:56