WOD
14
Posted February 21, 2010 in WOD by MLC

Monday, February 22nd, 2010


Workout of the Day
On the minute:

Perform 3 Power Cleans and 9 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM *Ball Slam use 20/14 lbs

*Emphasize power in the slam – not concerned about squat depth here…

*For every rep not completed perform 1 handstand push up or dive-bomber push-up (according to your current abilities) after the workout.

Source: CrossFit Football

Rest day today for sectionals Athletes.
Two sessions tomorrow (rest as needed between sessions).
Single on Wednesday.
Rest on Thursday.

14 Comments to “Monday, February 22nd, 2010”

  • Smokey Jo
    February 22, 2010 at 10:04 am

    * Anybody want a skipping rope!?

    I am ordering the ‘Competition & Double Under’ rope (Ultra Speed Cable Jump Ropes)…..it is $13.95 + Shipping (we would split the shipping cost)

    http://www.buyjumpropes.net

    “Used to break the US National and World speed and multiple under records. Lightening fast metal dowel that enables this rope to turn 5-6 jumps a second. Also great for double and triple unders. Long lasting and durable construction. This speed cable rope revolutionized the sport of jump rope. It is smooth turning and very durable. Your speed and multiple under scores will soar with this innovative rope!”

    * If anyone wants me to order one for them, please message me here *

    I will be putting in the order tomorrow.
    jojo

  • John N
    February 22, 2010 at 1:56 pm

    @Smokey Jo

    Please order 2 for me. Is this the one I’ve seen around the gym? I need all the help I can get!

  • Smokey Jo
    February 22, 2010 at 2:36 pm

    @John N
    Ok sounds good.

    You have probably seen them … a few ppl have them – skinny rope that whips; they are fast little buggers!

  • Crystal
    February 22, 2010 at 2:38 pm

    @Smokey Jo
    Please order two for me as well! I’m glad I caught this! I will leave the money at CFW for you, just let me know how much. Thanks Joelle :)

  • Eric
    February 22, 2010 at 2:48 pm

    @Smokey Jo
    Can you order me two more I broke one and the other is MIA…..

    Thanks,

    E.

  • Smokey Jo
    February 22, 2010 at 4:31 pm

    @Crystal
    you betcha!
    @Eric
    absolutely!

    I am at 10 ropes…wicked for Shipping purposes – cheaper and faster

  • Madeleine
    February 22, 2010 at 5:14 pm

    One for me Smokey – thanks!

  • Smokey Jo
    February 22, 2010 at 5:19 pm

    @Madeleine
    Anything for Madhouse! :-)

  • Sunshine
    February 22, 2010 at 8:19 pm

    @Smokey Jo
    Am too late? Me too please!

  • SuperBean
    February 22, 2010 at 9:41 pm

    @Smokey Jo
    hmmm…is it possible my crappy dbl unders could get better with this kinda rope?

  • Kathy
    February 22, 2010 at 9:43 pm

    can you order me one,Please

  • brendan
    February 22, 2010 at 10:01 pm

    ok, i’m in too… something else for the toolbox… brings my jump rope count up to 4 :)

  • brendan
    February 23, 2010 at 8:14 am

    Pascal would like one too

    @Smokey Jo

  • Smokey Jo
    February 23, 2010 at 9:39 am

    ….what did I get myself into…lol – just kidding!

    Ok so this is where I am at with ordering ropes – Superbean and Rich, have you decided?

    1. Joelle
    2. Steve A.
    3. Scott A.
    4. Madeleine
    5. John 1
    6. John 2
    7. Crystal 1
    8. Crystal 2
    9. Eric 1
    10. Eric 2
    11. Natalie P.
    12. Melisa
    13. Kathy
    14. Pascal
    15. Brendan

    Superbean?
    Rich?

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