Sweet Sixteen – The Remix
3-4 rounds
Run 100 meters in between
16 KB clean and press
16 push-up burpees
16 dips
16 sledge lunges each leg
Hips/Superman variations to follow
Compare time to Aug. 18 and Aug. 19. Keep in mind that we changed it a little bit.
| 6:00 AM | SWEET 16 | |
| Alicia C | 31:40(4) | |
| Allison C | 27:00(3) | |
| Aimee B | 29:20(3) | |
| Andrea | ||
| Ann | 35:00(3) | |
| Betsy | ||
| Bob | 35:52(4) | |
| Brad | 31:30(3) | |
| Brad H | 30:32(4) | |
| Bryan W | 30:34(4) | |
| Cassi | 34:35(4) | |
| Catherine | ||
| Cotena | ||
| Courtney | 28:40(3) | |
| Cristine | 41:10(4) | |
| Dawn R | ||
| Dawn S | 35:09(4) | |
| Debra | ||
| Donna Paul | 34:35(4) | |
| Doobie | ||
| Dori | 36:52(3) | |
| Ed | ||
| Elizabeth | 4 rounds | |
| Felicia | 37:46(4) | |
| Greg P | 40:53(4) | |
| Greg S | 32:38(4) | |
| Haley | 41:44(4) | |
| Heather P | 36:48(4) | |
| Jackie | ||
| Jelena | 28:45* | |
| Jenny | 32:47(4) | |
| Jess | 36:09(4) | |
| Jesse | 30:40(3) | |
| Jessica | ||
| Jill | 29:40(3) | |
| Johanna | 36:38(4) | |
| John | 38:16(4) | |
| Kevin Rose | ||
| Kimberly | ||
| Lexi | 30:43(3) | |
| Lisa B | ||
| Lori C | 39:37(3) | |
| Luke | 41:30(4) | |
| Mark | 35:15(4) | |
| Marcy | ||
| Melissa | 38:48(4) | |
| Mike | ||
| Nicole B. | ||
| Nikki | ||
| Pat | ||
| Rholanda | 37:52(4) | |
| Richard | ||
| Ron | 34:36(4) | |
| Scott | ||
| Shalya | ||
| Shannon | 34:12(3) | |
| Sharda | ||
| Shelly | 33:19(4) | |
| Stephanie | ||
| Susan | ||
| Tangela | ||
| Telly | 34:08(4) | |
| Tim | 31:27(4) | |
| Tina | 24:00(2) | |
| Todd L | ||
| Tracy | 36:46(3) | |
| Victoria C. | 33:54(4) | |
| Victoria O. | ||
| Wes | 37:27(4) | |
| 7:00 AM | ||
| Aimee | 34:45(4) | |
| Brandi | ||
| Brian S | 36:00(2.1) | |
| Carla | ||
| Caroline | ||
| Deb | ||
| Dwight | 36:37(4) | |
| Hallie F | ||
| Jason | 36:39(4) | |
| Jennifer | 39:25(4) | |
| John | ||
| Laura | 37:07(3) | |
| Lyn | 36:50(4) | |
| Maureen | 43:18(4) | |
| Megan | 44:15(4) | |
| Meredith | 39:02(4) | |
| Michael | ||
| Muffy | ||
| Natalie | 40:18(4) | |
| Neil | 32:08(4) | |
| Rachael | 30:53(4) | |
| Rebecca | ||
| Ruth | ||
| Scott H | ||
| Shale | ||
| Shelly | ||
| Stacy | 42:28(4) | |
| Susan R | 35:28(4) | |
| Susanne | 34:01(4) | |
| Tori | 43:04(3) | |
| Vicki | 37:48(4) | |
| Wallace | ||
| Wendy | ||
| 9:30 | ||
| Amy | ||
| Ann | ||
| Gigi | ||
| Jamie | ||
| Jess | 36:39(4) | |
| Jill | 30:52(4) | |
| Nancy | ||
| Quinnie | 28:23(4) | |
| Scott | 32:33(3) | |
| Tina | ||
| Tori | ||
| 6:00 PM | ||
| Allison | 33:03(4) | |
| Amy | 39:56(4) | |
| Anatol | 37:03(4) | |
| Chris | ||
| Dona | ||
| James | 36:53(4) | |
| Jen | 34:08(4) | |
| Jess | 26:34(4) | |
| Jill | 36:34(4) | |
| Jim | 40:05(4) | |
| Joe | ||
| John Y | 44:08(4) | |
| Karen | 39:58(4) | |
| Kate | ||
| Katherine W | 32:12(4) | |
| Kelly | 32:16(4) | |
| Kevin C | 35:36(4) | |
| Kristie | ||
| Kristin | 31:22(4) | |
| Kristy | 27:34(3) | |
| Lexi | ||
| Mariah | ||
| Mary | 35:14(4) | |
| Matt | 38:51(4) | |
| Melissa | ||
| Michelle B | 34:42(4) | |
| Michelle S | 40:04(4) | |
| Scott P | 38:20(4) | |
| Selam | 41:41(4) | |
| Tamara | 40:36(4) | |
| Tanisha | 41:44(4) | |
| Tonya | 31:02(4) | |
| Warren | 40:27(4) | |
13 comments:
Frozen Haiku
I am cold out here
I am really sleepy too
Did I mention cold?
The not-a-haiku part:
My performance was awful today! I'm really struggling to adjust to the cold!
Changed a little or a lot? My time is 10 minutes more!!!!!
Brad - hang in there. The cold and dark is a different animal and it takes some time to get used to.
Dawn - The sledge lunge is a big change (over the star jumps), but let's also consider the fact that you're probably doing better dips and more technically-sound clean and presses. So, remember what weights you used today and how you performed your dips (toes in the air, on the ground, etc) and compare it to when we reassess this workout in 3-4 weeks.
Brrr...
So, it's not EVERY day that we get to utilize one of Josh's exercises in our daily lives.
I mean, carrying a big sledgehammer upright is useful if you're going to be the United States flag bearer at the next Olympics opening ceremony . . . but beyond that, it's just torture Josh likes to inflict on us for giggles. You just know he calls his pals back in Ohio and says:
"No, really I did make them do pushup burpees on the cold ground . . . and get this--I made them carry sledgehammers upright in the cold and dark! I was just HOPING one of them would slip and bonk themselves on the head! Oh, yeah, when it happens, I'll send you video. Later buddy, GO BUCKEYES!!"
But this morning when I got to the office, one of Josh's exercises prepared me for a task. I went to make my morning oatmeal and some bastage in my office had let the water cooler run out of water. There weren't three drops in there. So I took the empty water container off and walked into the copy room. There, waiting for me on the floor, was a fresh new water container with the handle facing upwards. I could suddenly hear Mario's voice, piercing that crisp morning air, in my ear: "squat down, thrust up and FLIP that kettlebell fast on to your shoulder and squat back down."
So, I positioned myself over the water container, squatted down quickly . . . and watched my kneecap explode and hit the opposite wall.
So, I stopped, put my kneecap back in place and started over.
I squatted down--slower this time--grabbed the water container, thrusted upward, shrugged my shoulder, flipped my wrist and felt the container hit my shoulder with a gentle thud and proudly walked over to the water cooler and put the container in its place. Finished watering my oatmeal and came back to my desk.
The power of FitWit sometimes works in mysterious ways.
Have a good one.
Greg - I jusat laughed out loud at your post on the sledgehammer and water cooler. The lawyer part of me wanted to scream at Josh "What are thinking having adults (aome of us mature adults) carrying 10-20 lb sledgehammers over their heads in the dark on a Monday while simulanteously lunging! Call your liability insurer." But alas, I did what I always do with FitWit and trusted the process. No knots on my noggin.
BTW - I have been the official water changer in my office for a while now. People always comment on how good my fitness class must be when they see me do it.
Tomorrow morning forecast:
Clear skies. Hard freeze expected. Low 23F. Winds NNW at 5 to 10 mph.
Please say we're going inside!!
Shelly, the JV wannabe fitwitters will be inside the gym or sleeping comfortably in their beds. Meanwhile, Christine, her beau--John, Jenny and your friend with the big fro at the party whose name escapes me and I will all be outside doing whatever exercise Josh deems is appropriate.
Layer up, bring gloves for your gloves, Vaseline for your lips, a hat for your head and thick socks.
Cold mornings like today and tomorrow are what make you stronger. I expect to see you there tomorrow morning . . . if, for nothing else, you are tall enough to smother me in a warm embrace to protect me from the cold. So, at least I've got that going for me. Which is nice.
Again, tomorrow's inside workout is simply to test whether or not the high school is going to be a feasible indoor location for this year. Don't get too comfy!
Slow day at the office, Greg? You need your own blog!
Josh, don't you know lawyers don't really work? They just troll around on the internet all day.
I have to celebrate that I did my best dips (with toes touching) ever. I noticed my form was improved, and knees hit the ground. I tried to keep my elbows going straight back. On the last round I actually did them straight through without stopping (true, Josh was hanging over my shoulder - thanks for that!).
Great job, Karen!
Good work everyone!! Impressed with Kevin C doing unbroken dips with proper form last night. Keep up the hard work.
bwaa
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