WOD
“Big Bird”
Use the multiplier next to each movement to determine the amount of reps
1-2-3-4-5-6-5-4-3-2-1
x1 Pullups
x2 Ring Dips
x3 Pushups
x4 Situps
x5 Air Squats
refer back to 12/20/2009
Quick reminder that our Free Saturday Workout has been moved to 9am next weekend.
Look us up
Great working out with the 5:30 early birds today. And this workout, much like Big Bird himself, is a deceptively bad mofo. I was fighting off a visit from Mr. Pukey from about the 5th round on.
First workout I’ve finished without a band on pullups! Great job 6:30…so happy to be back and see everyone’s smiling faces this morning!
Way to go Maggie! That’s a big milestone!
That is awesome Maggie! Congrats.
Maggie, that’s great! It’s a real marker of progress!
Maggie that rocks!!!
Nice workout – I’m hoping to make it in today. My hip’s been better but I pulled my groin at a tournament last weekend. Stupid ultimate injuries. I should be able to do all of this besides the air squats, though…
just sub muscle-ups for the squats.
hope to make the 530
30:00 flat- started with purple band on parallette bar dips, but switched to blue. First time doing them on the bars and almost fell on my face twice, and the blue band slipped out from under my hand once and swung around and wacked me in the head. That was fun!
Switched to knee push-ups very early on as well. My time was almost 3.5 minutes slower than last time. 
I’m going to blame that on my very crappy diet while on vacation the past 5 days. I think the pecan pie and ice cream at the Koffee Cup was all worth it, though……Good job noon crew. I don’t know how you do it every day in that brutal heat!
crappy diet totally has more of an impact than we’d like to rationally think (Eric prolly loves hearing this), but I ate terribly all weekend and could totally feel it in there this morning…I’m pretty sure that’s why Mr. Pukey almost visited and why I slogged across the floor between movements.
oh, and I hope someone got a picture of the band snapping you in the face…that would be a classic CF Blooper pic.
Casey, I definitely felt like I was going to puke today too… during and after. Thankfully no one noticed my assisted dip blooper, not that I know of, at least.
next time you wanna bitch about burpies >
http://www.wimp.com/workoutroutine/
Jeebus! I feel lazy…i can do the split part, but that’s about it. I’ll bet Eric can do the rest. He’ll have to do a “How to be a ninja” demo for all the classes.
wow thats crazy
The December Blog says I did 35:00 plus mins or “whaterver”. I looked back at my log and I had written 37:00+/- w/ bands and boxes all over the place.
I just finished at 27:57. only used a purple band on the dips. That’s NINE mins better! If you have been doing Paleo pretty well for at least 4-6 months, talk to Eric or Koy about Intermittent Fasting. It will get you off those plateaus.
Steven what an accomplishment
18:54 Rx
23:00, blue band rings/purple bands pullups/knees
December was 30:46, blue band parallel bars/green band pullups/knees