WOD Monday June 29/09

(I AM SORRY IN ADVANCE)

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.


*Time CAP of 20 min*


There will be no classes on Wednesday July 1st - Canada Day!

22 comments:

Dawson said...

Great!!! *sarcasm* I was wondering whenthis one was going to turn up. Gonna suck HHHUUUGGGEEE!!!!!!!!! I'm going to take gravol before doing this one. Better yet... I should do it on an empty stomach.

Linds said...

This WOD has been described (by pro football players) as soul-crushing...just thought I would put that out there.

Foisy said...

Im going to need a bigger bucket.

Sandra said...

thank gawd...... no box jumps ;)

Peg said...

Perry will be sorry. That floor is gonna need major cleaning after this delightful bout of exertion. Is this what a weekend in TO does to you, Andrew??

Anonymous said...

Andrew why did you say you are sorry!!! Liar! You are never sorry for anything......

Andrew said...

HAHAHAHA ... I love you anonymous.

Anonymous said...

Andrew, I know you are incapable of love as your heart is made of stone (or maybe concrete)!

Andrew said...

well we have figured out that anonymous is female by that last comment, lol
my guess is "E"

Anonymous said...

Its not "E"!! Just because you had a rough weekend you don't have to take it out on your paying clients!!! Isn't past your bedtime Andrew?

Jessica said...

holy shit! this is craziness Andrew!! you have got to be kidding me?! Im starting to debate whether or not to join your "house of pain" for the summer!! Guess working out with cheaters does pay off...lol bc we dont get WODs like this!! lol

Dawson said...

Thank goodness for the time cap. I'd be there all day trying to get this done. Definitely one of the toughest workouts I have ever done.

Good work everyone in the bootcamp and 8 am classes.

Linds... that was probably one of the best sweat angels I have ever seen. Whoops... My bad. Women don't sweat, they perspire. Hahahaha. Too bad the back of your shirt didn't have any writing.

Harmer said...

Painful! Just F@#$ing painful!!!

Linds said...

Thank you Dawson..and as Peg would say..us ladies don't sweat,we dew haha.

Harmer's comment says it all..

Great job everyone in the 8am ;)

El said...

Hey Andrew or Dawson, I've been meaning to ask this in person for a week now...keep forgetting..so I'll ask here and then everyone can benefit from your answer...in the post-workout meal, do you use the same number of carbs as your zone prescription or do you increase it for more glycogen replenishment?
Thanks, El
P.S. Andrew, if I were going to bash you in a public form, I wouldn't do it anonymously, just saying....

Andrew said...

There are no words in the english language to describe what this workout does to you physically and mentally. I think DEATH would be more enjoyable. How's that for motivation if you haven't done the WOD yet, LOL

Dawson said...

Hey Ellie.

As far as replenishing glycogen stores used up during a WOD, you don't need to increase your carbohydrate block intake. It's wise to incorporate the "unfavourable" carbs in your post-WOD meal. They get absorbed into the bloodstream more quickly, therefore being more readily available for absorption into muscle cells. I would recommend half of your carbohydrate meal blocks be unfavourable post-WOD. Not all. I know this from experience. I supplemented 5 blocks of unfavourable carbs post-WOD for a period of time. Not only did I have quick muscle recovery, which was good, but I also was putting on unwanted fat in the "love handles" area. It was so nicely pointed out to me by Martha.

If you do increase your carb intake post-WOD, be sure to subtract the amount of blocks from other meals.

I hope this helps. If you have any other questions feel free to ask.

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