Scheduling/Programming update: For the next four weeks, we will make a few modifications to our program:
- Thursday will be the first attempt at the CF Games Open WOD
- Friday will be a programmed REST DAY/Open Gym.
- Saturday will be our primary CF Games Open WOD day.
- Sunday will have a programmed workout but can also be used to re-attempt the CF Games Open WOD.
Social this Thursday! Who’s in?
WOD 03 13 13
A. Front Squat 5-5-3-3-2-2-2-10. The goal here is to get a set of 5, 3, and 2 AHAP. Ignore percentages and 1RM today. Load the bar based on ‘feel’. Use the first set of 5, 3, 2 to gauge. For the set of 10, use 86% of your weight from your set of 5.
B. FT (10 min CAP):
3-6-9 Squat Clean and Jerk (135/95)*
60-40-20 Double Unders
1 Shuttle Run (1/4, 1/2, 3/4, full). *Perform this in the side parking lot. Both hands must touch opposite side of line.
*Must pass through FS – so PC>Thruster is OK, as is Squat Clean > Thruster
Post times, loads, and comments.
03 13 13
Front Squat- worked up to 210# for set of two.
115# x 10
Metcon- 8:53 at 115
Country Music Wednesday has been extended to the 5:30pm class today.
We will be listening to artists such as Toby Keith and Koby Teeth:
(we won’t actually be listening to Toby Keith ever.)
Hey! I know this is sappy- but after reading Lori’s comment, I was thinking the same thing. This is such a great place! I’m so glad to be here. Thanks for having me!
ditto on the murph and lori comments.
A. worked up to 145# for set of 2, but I didn’t do the set of 10
B. modified met con:
3-6-9 of power clean + front squat + push press or thruster @83#
row 400m-300m-200m
finished that in 9:30, and did the 1/4 portion of the shuttle run before 10 min. cap on time
A. 120#x 2 – 95# x 10.
B. 9:15 ish at 83#.
C. Beat ass tired.
D. Heart Hug.