080120 SUNDAY “Elevation”

++ NEW CLASS SCHEDULE AS OF MONDAY, JAN 21!! ++

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“Stroke! Stroke! Stroke!”. . . Luca is a harsh taskmaster.

Workout: “Elevation”

In 20 minutes, try to accumulate as many feet of “Elevation” as possible using the following exercises. Next to each exercise is the number we used for distance at the SHED. If you are doing this at on your own, you may change the values to what you have to work with. We also gave two different scores based upon height (over 6 foot is on the left, under 6 foot is on the right).

Rope Climb: 6 foot and up = 12 / 6 foot and under = 11

Muscle Up (bar or rings): 5 / 4

Pull Up: 2.5 / 2

Ring Dip: 2 / 1.5

Box Jump (same for both heights): big box = 3, med box = 2, small box = 1

Step ups (same for both heights): big box = 1.5, med box = 1, small box = 0.5

Tally up your reps for each movement and add it all up for a total score.

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Video (this kid has some good hops for a white guy)

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Article:

Human Hormone Blocker found to help prevent obesity and diabetes

“While the significance of its action is largely unknown, its potent and prolonged stimulation after a high-fat diet has led researchers to speculate it may play a key role in metabolizing fat. Research has shown that high fat feeding results in elevated circulating GIP concentrations, traits often found in patients who are obese with diabetes.”

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  • jorgy

    too bad jj broke the rope that would be really fun to do tommorow. i still wanna do it but i guess we cant have a rope. too bad

  • Mike Erickson

    12 noon:
    WU: shoulder warm up with PVC pipe, then OHS with 45 lb bar and 75 lbs, then 45 lb bar practice, shoulders to ears trying to pull the bar apart (works!).
    Once around the building doing MB throws.
    Did 80% of Jorgy’s wod:
    80 slam balls
    80 alternating MB push-ups
    80 MB jumps
    180 Meter lunges with MB overhead, out right, back w/left.
    Something over a half hour.
    Post: stretched, did 10 back extensions on the GHD, got dizzy.
    Still shaky a couple of hours later. Whew. Great workout.