Final days to request music
I’ll be accepting music requests for the remainder of this week. So if you want to hear your favorite song while grinding through one hundred or so thrusters, all you have to do is request any two songs and I’ll purchase them from iTunes.
Post your requests to the comments.
Saturday’s WOD:
21 Dead Lifts
9 G.I. Janes
21 Overhead
9 Ring Dips
15 Dead Lifts
15 G.I. Janes
15 Overhead
15 Ring Dips
9 Dead Lifts
21 G.I. Janes
9 Overhead
21 Ring Dips
This workout is a great example of how CrossFit can be scaled to suit any fitness and strength level.
Top level males performed this workout with 225# Dead Lift, (185# for top female) Hand Stand Pushups (for Overhead), G.I. Janes as Rx’d (burpee, then jump grab pullup bar and do a pullup), and ring dips unassisted. Others used lighter weights for the dead lift, some with barbells, others with kettlebells, most people did dumbbell push press for overhead, burpees then band assisted pullups for G.I. Janes, and finished with band assisted ring dips.
The point here is that adjustments can be made for any exercise, and that people of ALL levels can workout alongside one another and all get a fun and challenging workout.
results:
I love heavy metal.
“Ain’t No Stopping Us Now” by McFadden and Whitehead
Note: I’ll think of one more song before the end of the week.
Thanks,
MB
P.S. I still owe you my testimonial. How should I send it?
Thanks Mike. You can email it to me as a word document attachment or just write it in the body of the email. I’ll then pay you the $1,500 we agreed on. .. just don’t tell anyone.
Hey buddy what’s the big idea….what about my $1500?? GI Jane’s sound intense!! I just started to like pull ups but I don’t know how I feel about a burpee pull up combo.
Nabil,
Here are two more sure fire get your workout on songs:
“Sweet Freedom” by Michael McDonald
“One on One” by Wayman Tisdale