Saturday 02.27.10 - Class WOD

[Blake]

For time:
Run 800M
GHD Sit-ups w/ med ball x 20 (8 lb ball, 6 lb ball)
KB Swings x 30 (24 kg KB, 16 kg KB)
Bench Press x 5 (Bodyweight if possible)
400M Run
GHD Sit-ups w/ med ball x 20 (8 lb ball, 6 lb ball)
KB Swings x 25 (24 kg KB, 16 kg KB)
Bench Press x 5 (Bodyweight if possible)
200M Run
GHD Sit-ups w/ med ball x 20 (8 lb ball, 6 lb ball)
KB Swings x 20 (24 kg KB, 16 kg KB)
Bench Press x 5 (Bodyweight if possible)

[Sally]

I am *so* thrilled that we can start working GHD sit-ups into WODs now
that we have two of them! John and Stephanie came in for class this
morning. The gentlemanly John used the old GHD machine so that
Stephanie could use the new one. John went well over the RXd weight
for his bench presses; I think I heard him say he weighs 180, but he
pressed 225. Stephanie had never bench pressed before, so we went
through a crash course during her warm-up, and she didn't start to
struggle until she hit 75. I started her at 70 during the WOD but two
reps in we decided she needed to drop to 65, and she was comfortable
there throughout the rest of the WOD. Their different strengths and
weaknesses allowed them to keep pace with each other and finish within
just a few seconds.

John 18:44 (225#)
Stephanie 18:54* (12 kg swings; 65# BP)

Due to an ongoing medical situation I'm regrettably experiencing, I
had to eliminate the running from my WOD. And I only did 50% of my
body weight on the bench press (my 1RM is 85#). But I did the male
weight on the GHD sit-ups, and they were a bitch and a half. *Love*
that new machine!!!

Sally 13:51* (no running; 8# ball; 70# BP)

[Send513]

so jealous of the new toy... the one at CFP was cheap (150 bucks), and
though it is MUCH better than the 'other' one at Go, its not the new
toy!