324 does "The Shop Chipper"
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- MARK YOUR CALENDAR -
The Paper Shop winter games will be held here in Topeka 3 months from now. The events will more than likely be spread out between the evening of Friday January 15th and throughout the day Saturday the 16th. More info will be posted over the next couple months as we get closer.
Also, here's some good info Trickle pointed out from Front Range CrossFit. We've been doing some of this but need to be more consistent to improve upon weaknesses and avoid injury. Gaining endurance, strength, and speed is a goal we all share. It's time to take the steps needed to reach those goals and the best way is to learn from the information below and to make it a habit.
"What you see listed as the FRCF Workout of the Day is just part of what our athletes do every day. Every workout starts with a dynamic warmup. Then our athletes do a skill workshop, where they hone their technique on the exercises that they are doing in the timed workout. Then they do the workout. A large percentage of them then work on a weakness or do an O-Lift workout. If you are doing the FRCF Workout of the Day and are not proficient at one of the exercises that are in our WOD, substitute an exercise that you are comfortable with. You may not get the same benefit, but you will be safe. Be smart about what you choose to do, and what weight you choose to do it with."
SOURCE
Post thoughts and any work completed to comments
meant to post last night but internet was f e up.
ReplyDeletewhat a way to start the grinds definetly top 5 most brutal workout for me atleast. beastmaster and trickle put it perfect.
had to loosen up this morning
5 X 5
weighted pullups #25
weighted dips #35
Row 2000m 7:53
ReplyDelete1:00min row sprints 3rounds
29-29-25 cal
5150, nice job. I don't know what to compare that too, but it seems impressive. I will give it a try a little later on, like Cabana, I need something to burn off the lactic acid. Then enjoy the rest of the REST day
ReplyDeleteOK, I'm marking my calendar. Sounds like a lot of fun.
ReplyDeleteGreat workout! I finally left some DNA on the shop floor.
ReplyDeleteRather than 10 rounds of 10-1, I did 10, 8, 6, 4, 2. I was able to maintain intensity without resting too much. Hence the DNA on the floor!
Going for a 3mi run tonight in my NEW tennies!
All out for a minute:
ReplyDeleterow = 33 cal
Row 2k under 2min pace, then 3 x 1 min row for calories
ReplyDelete25, 27, 35