“In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.”
Excerpt from ‘Invictus’ By William Ernest Henley
Pyramid Test A.
Wall Ball 14/20 All athletes should try to reach 10 feet.
Box Jump 20/18
The pyramid test is a C3 original-as far as we know- where you will take 2 and sometimes 3 movements and complete 1 rep of each movement, then 1 and 2 reps of each movement, followed by 1, 2 and 3 reps of each movement and so on until you can no longer continue. You could say that each time you go up you start over. The workout is over when you can no longer do the sets unbroken or with only minimal rest between rounds. If you are lingering and taking more than 10-15 seconds to get into the next set the WOD is over and your score is the round and rep you ended on and the time it took you. For example 7.4/12 minutes means that you made it through your 7’s and got to the 4th rep in your 8’s in 12 minutes.
For visual aid that would look like this:
1,1 (one wall ball,one box jump)
1,1/2,2 (One wall ball,one box jump then 2 wall balls 2 box jumps)
There are nearly countless combination possibilities and if this goes according to plan we will keep these bench marks and refer to them from time to time. It is my hope that they are ‘well received’ and become board workouts.
Remember that if you are interested in the Running/Endurance Group There will be a preliminary meeting at 1:00 on Saturday.
Please let me know if you would like to participate in an Olympic lifting class that will work on the Clean and Jerk and Snatch. There will be a limited number of spots and I will put your name on a list.
“The point… is simple. Insulin puts fat in fat cells. That’s what it does. And our insulin levels, for the most part, are determined by the carb-content of our diet — the quantity and quality of the carbohydrates consumed…. The way to get fat out of fat cells and burn it, which is what we want to do with it, is to lower insulin. This has been known since the early 1960s.”
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