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Entries in Flight Simulator (1)

Tuesday
Jun142011

Wednesday June 14, 2011

 

Nolan doing some impromptu HSPU work during workout #1 (of course) at Regionals.

 

 **Announcements**

Well, the Regionals kind of set me back on this a bit, but I think it's about time we crown a winner in the Mayleo Paleo challenge.  So here goes...

  • Honorable mention has to go to Sully, who improved by 5 reps on pullups and 6 reps on dips.  Very cool on both accounts... buuuuut since he still can't OHS, I think we better stick with honorable mention. ;)
  • Andrew P. had the most impressive overall numbers on the strength retest improving by 4 reps, 4 reps, and 2 reps respectively on pullups, dips, and OHS.  Very nice job Andrew!  However, I'm gonna guess that, had he been counting, his Paleo points may have been in the thousands, so probably can't crown him the winner.
  • So... with modest but positive improvements of 2 reps on pullups, 1 rep on dips, and (well, I don't believe he ever did retest OHS)... But what he did have is a SOLID Paleo point total of just 21 for the whole month (all from dark chocolate and cheese apparently).  And since this was a nutrition challenge first and foremost, we gotta give the nod to Mr. Scott Zigman!  Well done sir.  You've earned yourself a comped month of training.  Keep up the good work!

 

WOD

ROMIK

- pigeon 2 min/side

- foam roll IT bands

 

Midline stabilization

4 rounds:

- 8 heavy Russian KB swings (you could even double up here, two 53's for example)

- 30 sec. parallette L-sit*

- 45 sec. side plank ea. side*

* For the L-sit, Rx is to accumulate 30 sec before moving on.  So if you can only do 5 sec at a time.  Do that 6 times before moving on, resting as needed to make your best effort.

*For the side plank, lay on your side, lift your lower hip off the ground until you are in a straight, perfectly aligned position with only your elbow/forearm and outside ridge of your bottom foot on the ground.  Your elbow should be directly under your shoulder, and your feet should be stacked, one on top of the other.

 

MetCon/skill

"Flight Simulator"

Unbroken sets for time of:

- 5 double-unders

- 10 double-unders

- 15 double-unders

- 20 double-unders

- 25 double-unders

- 30 double-unders

- 35 double-unders

- 40 double-unders

- 45 double-unders

- 50 double-unders

- 45 double-unders

- 40 double-unders

- 35 double-unders

- 30 double-unders

- 25 double-unders

- 20 double-unders

- 15 double-unders

- 10 double-unders

- 5 double-unders

 

Post results and thoughts to comments.