400m Run
10 Pull Ups
10 Push Ups
5 times.
400m Run
50 Wall Ball 16#/10#
25 TGU 53#/35#
25 Front Squats 135#/93#
25 Zercher Squats 95#/63#
1000m Row
Post time.
Coaching Tips: Scale load and movement to match current fitness level. The start of the workout is 400m run with 5 sets of 10 pull ups and 10 push ups. Try to straight set these and keep the intensity high throughout the workout. You will have the 3 exercise series that will challenge you while in a fatigued state. Try with all you have to keep the pace high even throughout these 3 exercises. The wall balls are supposed to be that weight. Again, keep the intensity high with the lighter than usual wall ball weight.
Level 2 with the Big Boys from Julia Cruz Fallica on Vimeo.
5:30am
Mary Ellen 44:55 Mod.
Jeff A. 37:00 Mod.
Newman 35:48 Rx
Charlotte 33:37 Mod.
Chrissy 43:43
Jack 35:00 Mod.
Julia 45:02 Rx
Paul 38:57 Rx
Ok. So, this was not so easy of a workout. As has been the trend, there are exercises in the mix to test your mental toughness. The TGU,FS and Zercher squats are there to see what you are willing to do to finish the workout in a fast enough time. Have fun.
Agreed Pablo. Nice ASS WHUPPIN today! Always fun though. I freakin hate the Turks or whoever invented those gityups.
Hey Penny Marshall, nice video! But how come you never ask the particpants opinion about the music you use?? They might like Captain and Tennille or the Carpenters or something hip and upbeat like that.
8:00am
Chris 38:28
Francisco 41:58
Jason 40:41 Rx
9:00am
Kevin 39:36
Chad 43:40
Yvette 38:49
Berenice 47:24
Laurie 41:30
Michelle St. J. 41:00
Sonya 48:12
Brandon 39:59
Liza 50:45
10:00am
Tina 33:08
Anniken 37:07
Rebecca 33:42
Linda 39:20
Jennifer R. 43:46
Deanna 44:04
Newman, I feel a cheesey music tribute video coming on. And that’s “Peseta Emarshale” to you.
Mental toughness? I checked the website last night before I went to bed. Then I had a dream that the WOD was occurring somewhere with an ice covered body of water and a pool had been cut out of the ice and we had to swim laps in the icy water and by the way there was a small beluga whale in the water too. What was Paul’s advice to us before we started? “If the whale starts to nibble at you just keep swimming.”
So in comparison I’m looking forward to coming in to the 5:00 class and trying this workout.
p.s. Newman, thanks for those “Amino” pills. Did you say I should or should not be taking those before I go to bed?
Newman, how old are you? These days the Carpenters are not hip… just thought I’d fill you in. Try some Britney!
Awesome workout today..Phil, don’t let them fool you..it’s an ass kicker for sure. Loved it!! I think Paul made up those Zercher squats..”when you do those imagine you’re holding grocery bags!” ha ha
Muskrat Love Newman..used to be my fav. 😀
12:00pm
Jake 47:24Rx
Jennifer O. 45:25
Lenny 53:20
Greg 49:17
Holly 33:58Rx
Bill 42:43Rx
Keith 51:40
Doug 40:24
Dana 42:57
Lisa 33:42Rx
Good job, Ladies. Way to hang tough doing the TGU and squats. Holly, get your name on that list.
That’s the spirit Hoolia! Can’t wait to see what you put together!
Phil the Thrill I hope you were not ingesting those pills. THose were suppositorys. Before bed would not be good if you’re a heavy sleeper.
Amelia, almost 41 and glad that you think Captain and Tenille are still cool. I tried Britney but she’s too Toxic and not that innocent. What a circus.
Muskrat goes good with fava beans and chiante. Nice appetizer before rack of bulldog.
Paul, Lisa….I’m on the list! 🙂
Holly’s in. Let’s go Rebecca, Teshina, Diana, Newman, Tony…Get it done.
Holly, that is fantastic! Good for you!
5:00pm
Steve A. 41:35
Kelly A. 37:53
Brian 40:10
Nick 45:17 RX
Dano II 37:20
Sara 44:27
Susan 48:36
Jeff D. 37:25
Tony A. 29:36 RX
Robert 36:35 RX
I’m on the list too!! Let’s get the rest of these cats in. CFEC representin.
TA you’re a freakin animal!! Whenever you get tired of carrying those bowling ball shoulders around let me borrow them. Nice job brotha.
You too Solar. Nice body weight TGUs!!
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