How is your performance at work?  Do you get recognized for your accomplishments or is there always someone else one-upping you?  What about around the house?  Have you ever prepared lunch for your kids, completed 4 loads of laundry, cooked a complete dinner, cleaned the entire house, braved the lunch time crowd at Whole Foods in Walnut Creek to get a little grocery shopping in, just to have your kids come home from school and take away all your glory with a “B-” on their report card?  Well here is your chance to be recognized as the best (if only for a few days).  The leader board is now up at the Sweat Shop.  This is a board to display the top performing male and female in a very wide range of categories.  Some of the categories are fastest 403m run, fastest 500m row, max number of situps in 2 minutes, max number of consecutive double unders, most weight for deadlift, fastest 5K time, as well as best time in some of the benchmark workouts that we will be performing in the coming days and weeks.  The board (like the CrossFit program) is very diverse and doesn’t just cater to those that have good endurance, or those that are really strong.  Best of all, right now the board is blank, so for many of the categories all you have to do is perform one repetition and you instantly become the leader!  If only it were that easy at your job.

 

Friday’s WOD

4 ROUNDS with 3 minutes rest b/t each round
(the second exercise changes for each round)

403m Run
(15 Double Wall Balls round 1) (15 Thursters round 2) (8ea. single arm KB Thruster round 3) (15 Wall Balls round 4)
25 Situps
15 Ring Dips
25 Squats 

anyone else notice that little hill on the run?

 

 

 

 

results from today’s workout

This entry was posted on Friday, April 10th, 2009 at 6:25 pm and is filed under General. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.