Tuesday, May 26, 2009

Wednesday 27, May 2009



Nice and easy ladies and gentlemen....

Deadlifts
5-5-5 / 5 three sets of 5 warm-ups, working up to your heaviest set of 5.

Followed by the tabata row
100m in 20 seconds with a 10 second rest for 4 mins.
Oh yes, there is a penalty for each round you do not get your 100m

10 comments:

Matt said...

Hey,
Mel or Alena or who ever else might have pictures from the Climb the Legacy! Please may I get some pictures -- I'm submitting a blurb into my works monthly news letter and I'd like to include the gang that motivated me!

Heres my email: matthew.h.hoff@gmail.com

Thanks in advance!

Nichoel said...

Hey - Tomorrow is Alena's Birthday :) Everyone remember to say Happy Birthday and thank her for everything she does!

Ty Jones said...

Happy Birthday Alena!

And everyone remember to post your results to beyondthewhiteboard.com
Both of today's workouts are created and ready for posting.

sam said...

77.5 kg

and 40 burpee penalty for tabata.

Matt- did they post the photos on the legacy website yet? that photo would have you climbing the stairs with all your gear on??

harold said...

Alena, you're so mean! You know no one ever gets the 100m.

Wilson said...

Harold, get the wheel up to speed before it starts counting down. Those meters dont register but at least you are going full speed for the entire 20 seconds. It does cut down on your rest though.

Alena said...

110 kg for deads - not my max, but good for today!

3 of the 8 on the tabata row - got the keep the wheel moving part Dave, and Dimitri gave me some sound advice as well. :-)

Not mean Harold - loving and concerned for everyones health and well being!

HaHa - birthday - who?

Ty Jones said...

In case you are having a hard time finding the tabata rowing workout on Beyondthewhiteboard.com, it's here:
http://beyondthewhiteboard.com/workouts/5705-tabata-rowing-burpee-penalty

Ty Jones said...

Alena,
What the heck are you doing working out today?!!?!? You're supposed to be resting... You are addicted to pain :-)

Chandler W said...

120kg it felt pretty easy but I didn't want to go any heavier because of the Odyssey