Today is the first day of our dedicated strength cycle. Click here to get the scoop.
WOD 11 26 12
A1. Back Squat (5@58%, 5@67%, ME@76%)
A2. Pullups
B. GHR (3×10) AHAP. Do not add weight if you cannot perform all 30 reps.
C. 3 RFT:
30 Sandbag/DB Lunges (60/40)
25 KB Swings (53/35) (Adv: u/b)
11 26 12
lots of reps in the box this morning!!
and…who’s coming to the holiday party??? login and RSVP!!!
a1. 7 reps @131#
a2. level 3 PS, so I did 3 ME sets of chin ups: 5, 4 and 3
b. did 2 sets of 10 GHR that were definitely not full ROM…
c. 7:20 Rx
a1. Took it real easy. Worked up to 5 @ 95lbs.
a2. 11, 9, 5. Second and third sets were cut short because of some back discomfort, weirdly.
b. One set of ten
c. 8:?? used 25 lb KBs for lunges and subbed KB snatches. Got my breathing going, yet not too uncomfortable on the low back.
d. Squashed my beef with Troy and it only cost me a pinky toe.
e. Got thoroughly spanked by Nathan on Eron’s ping pong table. Great to have you back, Nate!
Imagine my surprise when I saw Phil had a toe ring:
PS – Google image search on missing toes is just wrong – avoid if you can…
Thread killed!
Yeah, that is so wrong!
You were like
A1. Went WAY beyond comfortable with 25 reps at 110#.
A2. L1:A in the house!!
B. forgot how much these burn
C. Got 8:16 Rx, bitches!!! (I so rarely get to say “Rx”).
I heart RTP
Ha! Clearly someone’s trying to be html savy, but is not quite getting it yet… 😉
Bold response, TFoots.
OK, I misspelled savvy and I forgot the slash in my end tag… How’s that?
And now for a photo…
See Holiday party event RSVP for the backstory on this photo…
YESSSSS!!!!
a1. 18 @ 102#, I started feeling my back doing the lifting so I stopped there.
a2. 3×3 negatives
b. my knees were making funky sounds during this part.
c. 9:54 w/30# lunges
If you were on car talk, they’d make you do an impression of your knee noise.
Ouchy-mcflouchy, I’m hurting from this one today.
Misty did an awesome job coaching a massive Monday 4:30 class!! I got 12 reps at 140, my knee was making funky noises too c*! Tried to be a cool kid and do the kb swings unbroken… Only got through one round before breaking it up into sets of 15 and 10
Word. Misty is a rock star. She is our mom.
Yep props to Misty and cool seeing such a big 4:30 class.
awww, thanks guys! and thank you Phil for helping me out with the class I really appreciated it!