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Home arrow Fitness arrow W.O.D arrow WOD 5-10-07
WOD 5-10-07 PDF Print E-mail
Thursday, 10 May 2007
 

"Nothing astonishes men so much as common sense and plain dealing."
--Ralph Waldo Emerson--

APK Warm-Up

Workout: 5 rounds for time:

QM 10m up and back

15 Knees to Elbows (From Crossfit.com )

QM 10m up and back

15 Tuck Jumps

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Display 12 of 12 comments

1. 05-10-2007 11:43

I did the primal-fitness version of this workout, which subbed 20 one arm dumbbell snatches for the tuck jumps.  
17:48 for five rounds. ~40lbs dumbbell, a heavier dumbbell would have been more appropriate.
Bubblemaker

2. 05-10-2007 12:59

the dumbbell was more like 48 lbs.
Bubblemaker

3. 05-10-2007 13:13

hmm I've never even heard of tuck jumps, or elbows to knees before... sounds fun! I'ma go do them now! :grin
demonicfire

4. 05-10-2007 16:21

I did em! I don't have a pull up bar, so the knees to elbows were hard to do. quadropledic movement(not sure how to spell) is a great workout! along with the 5 rounds of this workout, I did 20, 65 pound curls, 75 weighted sit ups, 25 pull ups, 75 push ups, and 15 hand stand push ups! w00t! I had fun!
demonicfire

5. 05-10-2007 16:21

I did em! I don't have a pull up bar, so the knees to elbows were hard to do. quadropledic movement(not sure how to spell) is a great workout! along with the 5 rounds of this workout, I did 20, 65 pound curls, 75 weighted sit ups, 25 pull ups, 75 push ups, and 15 hand stand push ups! w00t! I had fun!
demonicfire

6. 05-10-2007 16:21

I did em! I don't have a pull up bar, so the knees to elbows were hard to do. quadropledic movement(not sure how to spell) is a great workout! along with the 5 rounds of this workout, I did 20, 65 pound curls, 75 weighted sit ups, 25 pull ups, 75 push ups, and 15 hand stand push ups! w00t! I had fun!
demonicfire

7. 05-10-2007 16:25

I didn't mean to post that three times! my computer is evil! sorry! :cry
demonicfire

8. 05-10-2007 19:13

Slammed my knee hardcore into my door frame onto a painted over nail in my 3rd round / 2nd set of knees to elbows. 
 
:eek  
 
Stopped there. Nursing my wound for the rest of the night :upset
akh

9. 05-10-2007 21:17

Yikes, akh! :( Hope you feel better soon... might want to get a tetanus shot! 
 
For me, tonight was a dance night again, but there was something new to it!  
 
90-minute company class (advanced level): 
45-minute barre with emphasis on body placement, 45-minute centre. To be honest, tonight's company class was a little disappointing from a workout standpoint. Our AD is workshopping some new pieces for next season, so it was more like a rehearsal than a class: bursts of movement interspersed with lots of standing around while he came up with new choreography to try out on us. I tried to squeeze work out of it where I could. 
 
However, the *NEW* bit was that afterwards I stayed for the modern class. I haven't danced modern in 15 years but I figured it would help with my PK (to build strength and also get me to get the ballerina stick out of my derriere). The class was taught with Horton technique, which emphasizes the following (taken from a Dance Magazine article): 
 
"ASPECTS OF A HORTON CLASS * Beginning and ending each exercise in parallel to create muscular balance * Beginning class with flat backs, then primitive squats, laterals, leg swings, metatarsal presses, lunges and dimensional tonus (the yawn stretch) * In exercises where extreme stretches, sustained extensions or deep hinges are executed, large muscles--like the quads and the glutes--may shake. Do not be alarmed; it's normal! * After a sustained movement study, using a swing series or a rhythmic exercise to wake up the body and the mind * Never treating an exercise as though it is just for strengthening or limbering a body part. Using each exercise to explore its expressive qualities * Taking chances as the class progresses, but not diminishing the focus on precision work * Using improvisation to awaken individual dancers' movement sensibilities." 
 
After the grueling warmup, which included lots of squats, lunges, "lateral T's," and coccyx balances (totally killer on the abs), there was a lot of free movement that we don't get to do in ballet: swings, falling, rolling, inverted movement (lots of handstands and such). The whole time I was thinking, "This is so great for my parkour!" I'm so pumped. I can't wait for the next modern class! 
 
 
Muse_of_Fire

10. 05-10-2007 22:49

:? what is a tuck jump????? :?
godsmack1985

11. 05-11-2007 06:53

It's a jump where you bring your knees up to your chest. If you notice, most of the exercise names are links, you can click on those for descriptions :]
akh

12. 05-11-2007 17:42

A whopping time of 22:50!!! Can't wait for the next time.
Nate51

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