CFJax.com - 6.19.09



I'm pretty behind on the CFHQ wods, but I saw this workout when it was posted a few days ago on the CF Jacksonville site and really wanted to try it. SDHP's always make me want to cry the next day, so it should be fun! ;)

AM - 30 min. jog with Lucy, 15 min. walk with Oscar.


Warm-Up:
4 min. jump rope
10 ring rows
4 min. punching bag
20 ball sit-ups
10 push-ups
10 TGU, 15#KB


CFJax.com WOD (6.19.09):

7 rounds for time of:
SDHP, 10 reps (30# DB)
Knees to Elbows, 10 reps (I'll be subbing knees to chest or as high as I can go)


Time: 8:56:65

Grip was the killer on this one. I gripped the grooved ends of the dumbbell (since I don't have a heavy KB and the 45# barbell was too heavy for me), and then trying to grip the bar for the KTC's after that was a challenge. This one was quick and dirty:).

4 comments:

Jay Ashman said...
June 22, 2009 at 11:30 PM

CF Jax has some killer programming... you can't go wrong using them.

Rich Vos said...
June 23, 2009 at 12:31 PM

Sweet video, Kate. Thanks for posting it. Lone Survivor is such a great read. One of the few times I've cried over the last few years.

Rich Vos said...
June 23, 2009 at 8:19 PM

I just wrapped up the video myself. The wife is the nutrition expert and picked up his book, so I'll probably skim through it tonight. I tell everyone I can get my hands on to eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.

It's frustrating! People will see pictures of me with my shirt off and the first question they ask is how to get abs. I immediately say to eat the above. They don't like that answer. I repeat myself. They shrug in disbelief. "What about at the gym? What should I do?"
I respond, "Well, after you've eaten (the above) do front squats, overhead squats, burpees, and deadlifts."
At this point they've either walked away or given the facial expression of "This guy doesn't know what he's talking about."
That's where i cut'em off and say, "Hey, you can listen to me, the guy with abs, or you can go do your crunches and eat your low-fat Chips Ahoy"

Everyone wants and easy way out...

I got asked the strangest question today when I was telling an athlete what to eat:

"What about M&M's? Like, the ones with the nuts inside?"

I thought he was joking, but he was dead serious! So weird that someone would think that M&Ms are healthy!!!

Good on ya for switchin over to meat. I assume you don't eat animals because they're cute and cuddly, not health reasons. Sorry, I don't have an answer to that ... I'm a guy who enjoys beer-fed veal.

Rich Vos said...
June 23, 2009 at 10:06 PM

Try these to get ya started:

http://www.polyfacefarms.com/products.aspx
http://www.ecofriendly.com/
http://www.westmorelandberryfarm.com/