Wednesday, September 22, 2010

Posted by on Sep 21, 2010 in WOD | 13 comments

Post ASAP if you are coming to the SFL nutrition seminar. Seats are limited! Coming will not commit you to anything. It is a knowledge session and an opportunity to expand you current understanding of food…. and a way to sort it out for you. Bruce is a great speaker and we’ll have some fun throughout.

Mobility  Work

Deadlift Work 3×3, 1

Light “Murph”

For Time:

  • 800 m Run
  • 50 Pull Ups
  • 100 Push Ups
  • 150 Squats
  • 800 m Run

 Before you curse at us…be aware that Murph is a memorial Hero’s WOD and it’s double the run and reps.

Break up the Pull ups, Push ups, and Squats as needed.  You must start and end with the 1-mile Runs.  Wear a 20# weight vest for added fun.

Read article on being too fast with a WOD

Post time and comments

“In the words Dave ‘Chef’ Wallach, “For the love of all things athletic, DO IT RIGHT or PUT DOWN THE BAR, pause, focus and LEARN HOW TO DO IT RIGHT!! … and don’t say, ‘but that will make me slower’… don’t. Just don’t. Please. Don’t be a ‘clock weenie’.”

Being fast and right is cool. Being fast and stupid is not.”

13 Comments

  1. Ahhh…10 rounds of Cindy with a couple runs for fun…Very nice!

    Who’s wearing the vest today??

  2. I vote Ray wears the vest so the semi-normal runners have a chance.

  3. I vote Ray wears the vest so the semi-normal runners have a chance.

  4. I’l be there for the SFL talk

  5. I vote for the guys trying to gain weight so they know what its like to workout at 200 + pounds…You know who you are. ;o)

  6. I didn’t know there were more people trying to gain weight?!?! Who is also embarking on this voyage with me?

    …and I’m not wearing that damn vest today!! 😀

  7. I’m going to start trying to put on about 5 pounds Greg, have to start tweaking the diet and eating more. And I’ll give the vest a go if no one else will :p

  8. Strength to Start
    3R @ 85% Back Squats
    warmup: bar x 5, bar x 5, 95 x 5, 145 x 3, 195 x 2
    work: 230 x 3

    WOD Time: 22:10

    I went with the “10 rounds of Cindy” strategy. Good times!!

  9. Strength to Start
    3R @ 85% Back Squats
    warmup: bar x 5, bar x 5, 95 x 5, 145 x 3, 195 x 2
    work: 230 x 3

    WOD Time: 22:10

    I went with the “10 rounds of Cindy” strategy. Good times!!

  10. WOD 21:45 as Rx’d.

    Stuck with my origianl “Cindy” plan, however, pull-ups still a major GOAT that need a lot of work.
    Other than that this is a great workout.

  11. WOD 21:45 as Rx’d.

    Stuck with my origianl “Cindy” plan, however, pull-ups still a major GOAT that need a lot of work.
    Other than that this is a great workout.

  12. 27:45

    not looking forward to the day we do a full Murph

  13. 24:11 with the 20lbs vest on. I don’t think I want to do a full Murph ever…