Monday March 17, 2008 - Spinning

Today's Crossfit WOD (pcitured) combines some advanced moves:

"Nate" WOD demo - video [wmv] [mov]

Complete as many rounds in twenty minutes as you can of:

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 2-Pood Kettlebell swings

As an alternative I offer Balad Juan's Thundercats.

“Thundercats” (Switch stations every minute 5 exercises: 4 rounds=20 mins)

• *Hang-time Crunches - hang from pullup bar with knees at 90 degrees or L
• *Plank Push Ups - hold plank
• *Burpee Pull Ups - burpee under pullup bar - then jump up and do jumping pullup
• *Dip Leg Raise - chair dips with one leg elevated
• *Kettle Bell Swing - 25-35 pounds recommended
  

My hat is off to T-ROY - Troy Small who completed a KILLER Crossfit circuit with me at the Concourse in Atlanta yesterday!

I did the Nate WOD following a great SPIN Class today (pictured with instructor), followed by some study time in a not-so-stressful environment by the pool! Spinning is a great way to mix in some high intensity cardio and train your rear-end for spring and summer bike rides!