Starting 11/26 (next Monday, we will be going through a dedicated strength cycle which will last at least at least a month).  The primary training days will be on Mondays, Tuesdays, Thursdays, and Fridays.  Details to come.

WOD 11 19 12

A. 20 minutes to establish a 1RM Thruster

B. 1 min AMRAP: Burpees

C. “Nasty Girls”

3 RFT:

50 squats

7 Muscle-ups

10 Hang Power Cleans (135/95)

Compare to 09 29 12

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11 19 12
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9 thoughts on “11 19 12

  • 11 19 2012 at 3:18 pm

    Looking like Thuderbolt Ross here.

    • 11 19 2012 at 6:33 pm

      Nice one

  • 11 19 2012 at 7:02 pm

    Went for a heavy deadlift instead of thrusters since I missed it last week. These were feeling easy, but something went in my back after I broke a big weight (for me) off the floor. Tsk.
    Had to hang out on the floor for a few, but was walking a few minutes later and I feel pretty OK a couple hours later. Will ice and take it easy for a spell.

    • 11 20 2012 at 9:28 am

      This was my own fault, by the way. I didn’t properly warm up and only did five or six warm up lifts before attempting my heavy pull.
      Should’ve known better.

  • 11 19 2012 at 7:19 pm

    A. thruster @ 113#
    B. no burpees due to shoulder/rotator cuff/pec minor issue
    C. modified, due to arm issue as well, met con:
    50 air squats
    14 pulls ups w/blue band
    10 HPC w/ 83#
    3 rds in 10:40

    • 11 19 2012 at 9:15 pm

      Great job Rae!

  • 11 19 2012 at 9:02 pm

    A. 186
    B. 33 burps
    C. 13:34. A bit bummed at not being able to finish this one, but really glad it exposed another weakness.

  • 11 19 2012 at 9:26 pm

    Fun, but tiring day for me in the box today! I just wanted to extend a huge thank you to my 430 class today for being patient with me while I managed to get everyone scaled appropriately for the Metcon and to 530 as well for being great as I warmed you guys up and tried to finish running the 430 class that ran a few mins late!
    The great thing about getting to coach so many people in one day is that I have a lot of highlights getting to watch all of you push yourselves! makes it even harder for me knowing that i only have a few more weeks of coaching left until the baby comes 🙁
    Joined in on the 630 class tonight
    A. didn’t do the thrusters, too busy chatting and I can’t 1RM anyways 😛
    B. 13 burpees on 45lb plates
    C.12:59 using 95lbs and a blue band for transitions and dips

    • 11 19 2012 at 9:32 pm

      Awesome job Misty!

      What did everyone get? What were all these highlights that Misty got to see?

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