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Old 02-28-2011, 04:15 PM   #9
Jeremy Maddox
Member Jeremy Maddox is offline
Join Date: Dec 2010
Location: Marine  IL
Posts: 157
Re: Basement Workouts & The Traveling Road Show

110223 - Revolution Sports/Crossfit Alaska - Anchorage AK (wfs)

Tony & Clay are talented guys who have been able to develop a self-sustaining (this is full-time gig for these guys) facility in an area of the country that presents a lot of challenges. Between Tony and Clay they have a resume and experience that is hard to beat (wfs) both are formally educated in the field, both hold multiple professional and Crossfit certifications, both have competed successfully at the regional and sectional level games, Tony recently threw his hat into the strong-man arena with a victory at the Strongman of the North competition, and Clay has bronze and silver medals at both National and World Firefighter Combat Challenge Championships.

These guys know what they are talking about.

Crossfit Alaska is currently hosting a Paleo Challenge and a dominant theme for conversation seems to be the sharing of paleo friendly recipes and strategies for success on that program.

Tony is the evil mastermind behind the programming of the WOD’s for their affiliate and actually programs for two concurrent tracks with a different bias for strength or metabolic conditioning.

30 Jumping Jacks
30 Tequila Sunrises
5 Inch Worms
20 Arm Circles (each way)
20 Flutter Kicks??
20 Mountain Climbers

Then we did some Running Drills across the width of the facility (2) laps of each to include:
High Knees
Butt Kickers
Side Straddles
Fast Skip
High Skip
Broad Jump (reset -max distance each time)
Broad Jump (continuous without reset)


Option 1 – “Dynamic Duo”

Weighted pull-ups – 5,5,5,failure or 30 Pull-ups for time
500 Meter Row and Planks with partner
If partner fails to hold plank before you finish your 500 the difference in time is added to your 500 meter row time. 5 rounds of rowing and planks per person for time

Option 2 – “Big Sweater”

5 rounds for time:
20 Sumo High Pulls 75/55
20 Wall Ball 20/14
20 Pull-ups
20 Burpees

I elected to do Option 1 and was partnered with Matt, another crossfitter who was visiting the facility for the day. My 30 pull-up time was 1:30 and our Team time for the Row/Planks was 34:57 (with about 3 mins of penalties….I suck at planks)

It was a great workout and Tony invited me to come back the next day since I was going to still be in town…
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Traveling Road Show
My Basement Pain Cave
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