Max Double Unders in 5 minutes.
Then.
20 DB Thrusters 35#/25#
20 Calories on AirDyne
Rest 2 minutes.
30 Pull Ups
30 Calories on AirDyne
Rest 2 minutes.
20 Burpees
20 Calories on AirDyne
Then.
Max KB Snatches in 5 minutes. 53#/35#
Post D/U's,time minus 4 minutes and numbers of snatches.
Coaching Tips: Scale load and movements to match your current fitness level. Work on getting more efficient at putting together as many double unders as possible. Use the Newmanism of "walk through and go." The intervals are used to get you to put as much effort into the prescribed workload and not let the voices in your head get the best of your will power. Know that there will be a rest period waiting for you shortly. Don't give in to the voices. The KB snatches do not have to begin from the ground.
Hey, I do say that don’t I?!
It is my humble opinion that the virtuosity of Greg’s KB swing starts at the foundation. In this case, it’s his feet. On those feet are the Vibram Fivefinger shoes. Excellent choice of appropriate footwear, Greg.
Actually, I’m the person who posted the last comment, not Julia. Although, I’m sure she feels the same way as I do.
5:15am
Liza 50/11:04/-
Charlotte 0/11:08/35
Deborah 0/9:50/75
Justin 43 6:54 Rx/29 Rx
Mike 81/5:45 Rx/38
Donna 5/11:48/46
Monica 121/9:46 Rx/-
Mary Ellen 152/10:56/82
Scott 187/6:25/-
Julia 104/7:48 Rx/27 Rx
Matt 152/4:15 Rx/-
Paul 239/5:05 Rx/53 Rx
Phil 3/11:59/21
Greg, I’m glad they posted a pic of you doing an appropriate KB swing. Sometimes we cringe as he nearly misses his head with a kettlebell. He cheats death often with this exercise.
Tina knows what I’m talking about…
8am
Walt 116/7:32Rx/39Rx
Chris 89/6:28Rx/40
Berenice 0/15:11/44
9am
Teshina 256/10:20Rx/55Rx(44#)
Maria 55/10:40/–
Dano 132/10:33Rx/44Rx
Sara O. 40/17:56Rx/28
Chad 157/10:52/–
Don 72/7:56Rx/28
Michelle St.J. 53/11:00Rx/–
Newman 250/10:00(50#DB)/56Rx(62#)
Brandon 96/11:29Rx/16Rx
Yvette 176/11:26Rx/16
10:00am
Tina 105/10:23 Rx/62
Traci 110/11:33 Rx/-
Tiffany 137/7:50 Rx/-
Sloane 7/9:30/-
Sabrina 5/11:32/-
Sara L. 100/11:55/70
Ja’rodd 104/8:19 Rx/-
David L. 155/10:10/-
Dana 13/10:33/80
Christine, I did the equivalent of 200 sit ups, I was laughing so hard at your comment.
12pm
Ed A. 344/8:10Rx/–
Jonathan 20/11:03/8Rx
Lenny 31/9:48Rx/41
Laurie 112/10:52Rx/53Rx
Rebecca 185/10:03Rx/50Rx
Anniken 224/10:11Rx/55Rx
Jeff D. 25/9:12Rx/47Rx
Holy Jumping Bean, Ed. Awesome job, Cap’n.
I’ve been curious to try the Five Fingers. I’ll take the above comments as the equivalent of receiving the official “CFEC Seal Of Approval”.
For the Fitness Fashionisto though image is everything and I’m not sure I can handle the looks of disdain I would doubtless receive from my fashionable friends. They were horrified to hear I’d been riding an AirDyne until I explained it was “smokin’ metallic orange” (now they’re all jealous).
Is it your birthday Capt.???? I’ll buy that rope back from you for fifty bucks!!
Gregg and Hoolia, no offense but if we start allowing thongs between the toes in our dress code then I can see a can of worms here. Pablo, Teshina and I just had this conversation about the 80’s fashion mishaps regarding thong fitness apparel. Some trends were meant to stay dead.
You notice that gyrating band that goes around you butt from the 50’s never made it back.
Thrill, I don’t think they make toe thongs that skinny. Lucky you.
Ed, that was 1.15 double unders a second. The other .45 seconds were spent on efficient breathing. NASA has open auditions for the next shuttle mission…I’m just sayin’.
Five Fingers are the B-O-M-B. I have endured ridicule as a ground breaking member of the Five Fingers crew, all in the name of paving the way for the likes of you, Greg and Phil. I’m thrilled that the rest of the world is catching on to the fact that our feet should show that we’re just ingenious primates who know how to spend $100 on 12oz of molded plastic. Besides, Tina loves them and has asked me repeatedly to please wear them when she’s around.
5pm
Spears 134/10:43Rx/44Rx
Jim D. 132/9:15Rx/46
Susan 73/10:48Rx/40
Sonya 58/8:10(mod)/–
Bill 47/11:29Rx/53Rx
Briley 172/8:48Rx/46Rx
6pm
David K. 220/11:32Rx/55Rx
Mike 154/8:46Rx/30Rx
Jessica 113/10:18/80
Mike H. 19/12:56Rx/36
Christine :)/10:07/70
Greg 4/12:10Rx/17Rx
Holly 230/8:38Rx/70Rx
Andrea 295/11:30Rx/–
Paul- Thanks for the post.
Christine and Tina… ya..
Newman- I’m sure Paul can find one of those bands in the same fitness-gear-graveyard that he finds AirDynes in.
And I’m sure I mumbled, but my DU count was 54… 😉
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