Tuesday, March 31, 2009


Morning @ UF:
Samson Stretch
10 Knees to Elbows
10 KB Swings, 72#
10 Burpees
10 Mountain Climbers
10 Situps
10 Squats

5 Rounds of:
30 GHD Situps
25 Back Extensions

Time: 10:58 (PR)

*Rough WOD. A sub-10 would have been nice, but way out of reach. Core, hips and hamstrings shredded. Last time I did this on a Bosu ball at NKU 1 year ago. Big difference with the GHD's.

Nutrition: 16/16/52

Here's a visual my estimated measure of work capacity across broad time and modal domains. Zero is bad, Four is Elite. Measure yours here.


Kate said...

That is seriously depressing... some of the lowest options didn't go low enough for me:). Guess I have some work to do!

Ryan P said...

dude, that WOD is a killer, not sure if I'd wanna try that.

Per your comment on my blog, we'll see how Rip feels in 10 days at the Basic Barbell Cert woohoo!