Dec30
warm-up: dynamic + 500m row / 3 rounds of: shoulder triplet-sampson stretch-10 knees to elbows-10 supermans-10 mountain climbers
WOD: 21-15-9 reps for time of:
Cleans
Push-ups
Mind if we dance with your weights?
Why Tabata calf raise... BECAUSE ERIC SAID SO, THAT'S WHY!
John P. 75lbs 5:42
Jess 45lbs 8:15
Caitlin 50lbs 9:53
Fabio 80lbs 6:13
Damon 20lb ball 5:10
Morey 135lb P-Clean 7:49
Brian N. 80lbs 8:24
Paul 75lbs 8:09
Ted 70lbs 9:18
Duffy 80lbs 6:07
Georgie 45lbs 9:59
Speaking of Squat Cleans here is an excellent video of Jon Gilson from
Again Faster breaking down the progressions for the squat clean. It’s about 11 and a half minutes long but totally worth the time.
The Squat Clean from Patrick Cummings on Vimeo .
Let’s Not Mince Words
10 Ways to Get Primal in 09
Haven’t We Met Somewhere Before?
Dec29
Their faces say it all. Double-unders are hard work. This ain’t no driveway double dutch this is for grown ups! Outstanding work everyone, if you didn’t get the double-unders this time around keep trying.
Do try this at home! Most of us will not just pick up a rope and hit the DU’s we have to earn it through practice. Think the double-unders are impossible? Here is a great example of how difficulty is all relative.
Some light reading…
Nutrition:
Thought For Food
Seasonal:
I’m So SAD’s
Happy Holiday’s?:
O.K. Folks… Shows over! Nothing More To See Here!
Dec25
We just wanted to wish everyone a safe and Happy Holiday.
Dec24
Warm-up: dynamic / 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 mountain climbers-5 pull-ups-30 jumping jacks
WOD: 5 rounds for time of:
30 Squats
15 Push Press
Annie 40lbs 12:54
Brian N. 60lbs 11:32
Jess 40lbs 8:50
Joey 95lbs 20:00 (Front Squat)
John S. 60lbs 12:56
John P. 60lbs 12:56 (Front Squat)
Ted(FLA) 60lbs 15:42 (Front Squat)
Mindy 40lbs 9:54
Duffy 60lbs 16:38 (Front Squat)
