Monday, September 27, 2010

Posted by on Sep 26, 2010 in WOD | 23 comments

We need everyone to indicate if they are coming to the nutrition seminar Tuesday at 5pm. You will not be commited to anything by attending. We want as many to attend as possible and space is limited. Friends and family welcome. Post ASAP

Mobility Work

  • 2 min deep squat
  • 2 min hip flexor stretch (1 min each leg)
  • 2 min calf stretch (1 min each leg)
  • 2 min shoulder mobility

10 Min – Muscle Up progression, double under work.

WOD –

“Death by Thrusters”

Complete 1 Thruster the first minute.  2 Thrusters the second minute, 3 the third.  Continue as long as you are able to complete the prescribed reps within the minute. 
Men:  95 lbs.
Women:  65 lbs

Post duration and comments.

23 Comments

  1. alright i should be in tomorrow! but thrusters are a no go for me for a while! i will have to scale or do something different ! anyways i will be in for 6!

  2. alright i should be in tomorrow! but thrusters are a no go for me for a while! i will have to scale or do something different ! anyways i will be in for 6!

  3. I will be at the seminar

  4. I will be at the seminar

  5. I’m in. Karen is a maybe – possibly tied up at school. Count her as ‘out’ for numbers, but hopefully she can make it.

  6. I’m in. Karen is a maybe – possibly tied up at school. Count her as ‘out’ for numbers, but hopefully she can make it.

  7. Nick and I will be there.

  8. Nick and I will be there.

  9. I’m in

  10. I said I was going and I’d still like to but I might have to work late….I’m a maybe.

  11. I’ll be there!!

  12. I’ll be there!!

  13. Strength to Start:
    1R@90% Back Squats
    Warmup: 45 x 5, 45 x 5, 95 x 5, 135 x 3, 205 x 2
    Work: 245 x 1

    WOD: a disappointing 8 rounds on the increase and then pyramided (sp?) down back to 1

    I would have sworn on my life we’ve done this WOD before but it appears as though we have not.

  14. We did one that involved increasing weight as the time increased but not a specific weight.

  15. We did one that involved increasing weight as the time increased but not a specific weight.

  16. A little bit of double under work to start things off – more consistently getting 10-15 in a row.

    WOD: 10 rounds @ 80lbs – finished the 10th rep just at the end of the round and it took a good half a minute for me to muster for an 11th round A little disappointed in this as I did scale the weight.

  17. OH YEAH! Thanks for reminding me, Nick!

    I didn’t want to leave today on a poor-performance note, so I attempted to break my double-under record before I left:

    Record to beat: 32
    Attempts: 31, 29, 32, a couple sub-10s, and then voila – 44!

  18. OH YEAH! Thanks for reminding me, Nick!

    I didn’t want to leave today on a poor-performance note, so I attempted to break my double-under record before I left:

    Record to beat: 32
    Attempts: 31, 29, 32, a couple sub-10s, and then voila – 44!

  19. WOD 10 full rounds as Rx’d.
    Very disappointed in results due to shoulder pain , however, MRI tomorrow!

  20. Wayne randomly stopped by to work on DUs and also hit a PR.

    Everyone welcome Heather Patterson to our ranks….she just completed her Fundamentals

  21. Wayne randomly stopped by to work on DUs and also hit a PR.

    Everyone welcome Heather Patterson to our ranks….she just completed her Fundamentals

  22. WOD 10 rounds as RX’d …I finished the 10th round 10:01

  23. WOD 10 rounds as RX’d …I finished the 10th round 10:01