Friday, November 16, 2012

W-U:
Warm-up #4

S-WOD:
3 x 15 GHD Sit-up
*Tempo 40×1

D-WOD:
3 rounds (NFT)-
7 Muscle-Ups
10 Strict Weighted GH Raise
20 UB KB Snatch, right
20 UB KB Snatch, left

C-D:
Triple Bully

Warren Miller

If you can make it… check out this special, one night only, on-campus screening of Warren Miller’s Flow State at CMU.  7pm in University Center Ballroom. $5 for students, $10 for general admission which benefit the Ski Teams. They’ll also have ski resort passes for sale, demos & lectures, food & bev, DJ, ski waxing, and a bunch of raffles.

If you can’t make it, we understand. You’re probably just resting up for Flag Football tomorrow. 11am at Stocker. Don’t forget your canned (or non-parishable) goods.

3 thoughts on “Friday, November 16, 2012”

  1. Yes we have GHD sit ups today, and yes we are aware that we did Evil Wheels yesterday. Evil wheels are primarily a ststic/isometric contraction where you stabilize your midline while rolling the “wheel” out and back. GHD sit ups require more of a concentric/ecentric contraction where your core musculature is used for flexion and extension of your hips through a maximal range of motion. Same musculature, two different stimuluses. Adaptation will occur, resistance is futile.

  2. Thanks for the explanation Cody… I feel like the evil wheels just about tore my abdominus Maximus-Es in half and so was terrified for the ghds.. But although they were hard, while I did them I felt it in different ways and it sure helped to soreness from the evil wheels, which have brought to my attention my need for them.. Never felt this portion of my soon to be 24 pack… 😀 he he he… Appreciate the programming and work all of our amazing coaches are doing. I love my box!

  3. D-WOD 1-(5),(2). 10lbs, #53 UB Rd2. (4),(3)- no weight, #53 UB. Rd3. (3) (3) (1)- no weight, #70 UB.
    S-WOD- Done.

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