070530 Wednesday

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 In Daily Workout

Some new boxes and new Kettlebells.

The boxes are irrigation boxes you can pick up a any major hardware store. These are about 13″ high, and cost between $25 and $35 a piece. They are pretty solid and should be able to handle just about every client you can throw on them.

The Kbs were bought locally at “Play It Again Sports” for roughly $1.00 per lb! The handle shape and finish seems as nice as the premium ones(Dragon Door Kbs on the left). These “Apollo” ones also come with a rubber base. I am not sure if this will change the quality of the ‘bell’ itself (deterioration etc), only time and reps will tell.

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Workout:

2 rounds of the following “Paced” workout:

Row 400m or Air dyne (record time for row if doing this by yourself)

Wall Ball – 20lb ball, 10 ft target

Box Jumps

Sit ups

Back Extensions

When doing this with others, their time on the row is your time to do as many reps of the other exercises as possible (The lower your time on the row, the less time they will have to complete their reps). If you are doing this by yourself, use your own time to ‘pace’ your other exercises.

Post total number of reps and total time to comments.

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Article:

Fitness Has Fallen Since The Days Of Ancient Greece

“By comparing these findings to classical texts that record details of their endurance, he realized that the rowers of ancient Athens – around 500BC – would had to have been highly elite athletes, even by modern day standards.”

Possibly another argument for the “Paleo” diet. . . and I wonder how CrossFitters would compare to the ancient rowers.

Post thoughts to comments.

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  • J Jones

    292 with 1:36 on the rower and I didn’t time the second round when I used the Air dyne.

  • Craig

    Loved the article! I’ve suspected this. Low carb diet with vigorous athletic activity.

    Total time for morning crew: 17:30
    Sarah: 233 reps
    Jon: 352
    Josh: 201
    Craig: 292

  • Craig

    Brian,

    Jon says the aerodyne needs a cup holder!

    I think he was intentionally enjoying the breeze.

  • Jon

    oh yeah, i actually rode a half mile instead of the .3 mi just for the cool breeze on my attitude. put a cup holder on it and i might have to stay on for a mile before we rotate!seriously though, that was a great paced workout. keep it comming.

  • Jon

    oh yeah, i actually rode a half mile instead of the .3 mi just for the cool breeze on my attitude. put a cup holder on it and i might have to stay on for a mile before we rotate!seriously though, that was a great paced workout. keep it comming.