Take a well-deserved day off, or make up one of the WODs that you missed.

A quick reminder to everyone that we still have classes every Monday and Wednesday at Excel Gymnastics in St. Charles.

Warm up: Complete as many rounds as possible in 5 minutes of: 5 push ups, 5 sit ups, 5 squats and 5 pull ups.

WOD 129

étudiant:
For time complete as many rounds as possible in ten minutes of: ten reps of 45lb push press (you may sub with a pvc pipe or broomstick); 5 foot precisions; 45lb front squat (you may sub with a pvc pipe or broomstick). Make sure you have proper form on the front squat and push press.

avancee:
For time complete as many rounds as possible in fifteen minutes of: ten reps of 95lb push press; 6 foot precisions; 95lb front squat.

traceur:
For time complete as many rounds as possible in fifteen minutes of: ten reps of 115lb push press; 6 foot precisions; 115lb front squat.

Post time to comments.

Class at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132
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Cost: 10$. Class includes a group warm-up, as well as introduction and practice of basic parkour movements. Instruction is followed by a short, but intense, conditioning session. Hope to see you there!

Check out this article in the Scientific American. Hopefully this is the start of a major paradigm shift in Americans’ take on diet and health.

For those of you that want to learn more about this topic, check out the book, “Bad Calories, Good Calories” by Gary Taubes and the websites of Robb Wolf and Dr. Eades.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 double unders and 50m quadrupedal movement

WOD 128

étudiant:
Perform 40 repetitions each of: dips, jumping jacks, air squats, sit ups, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

avancée
Perform 60 repetitions each of: dips, jumping jacks, air squats, sit ups and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

traceur
Perform 75 repetitions each of: dips, knees to elbows (video file from Crossfit HQ), push ups, air squats, and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.