Thursday 130815

All-levels WOD/Beginner WOD:
A. Pull up (As difficult as possible) 10-10-10-10-10
B. For time: 3 rounds- 100 double unders (50 parallette jumps), 25 burpees

Competition Team WOD:
A. Floor Press 4×3
B. Back Squats 5-4-3-2-1

P1230408
(Photo credit: Alex Robleto)

Seniority-based automatic class registration / This Saturday: “How to Eat” / CMC discount
Your thoughts can release abilities beyond normal limits
SCIENCE!
Understanding your body’s energy systems
High marks for Coach Sully on RateYourBurn.com
Coach Melissa in a TV segment about running a 5K!

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
Work up to the heaviest set possible of the complex: 3 jerks, 6 front squats, 9 deadlifts (Bar starts on the ground. Perform 5 total sets above 80% of heaviest set)

Competition Team WOD:
A. Work up to heavy snatch in 10 minutes.
B. AMRAP Double Unders in 3 minutes. Rest 2:30 minutes.
Use 70% of today’s max: AMRAP power snatches in 2 minutes.
Rest 2:30 minutes. AMRAP burpee pull ups in 3 minutes.
C. 3 sets: 20 unbroken Russian kettlebell swings,15 unbroken box jumps, rest 3:30 minutes

CFE WOD:
Tempo run
6x 2 min up tempo, 1 min jog

  • Anthony

    Last night I broke down and bought a Mini Van and this morning I completely screwed the pooch during the entire WOD–A tough 12 hours…..
    B)13:11 mixing up singles/doubles

    • AndyK

      I hear a mini van can take all the testosterone out of a man. May take a week or so to gain that back.

  • NickA

    A: Strict PUs, but broke up the last 2 sets 7/3 and 6/4.
    B: 10:40
    Really wanted to break 10:00, but had low energy from lack of sleep. As a result, I am doing a sleeping WOD of 8+ hours tomorrow…
    Have a great weekend….

  • AndyK

    A) Strict pull-ups unbroken rounds 1-4, threw on a 8kg KB for last round and had to split it 7/3
    B) 11:05 – first round of double-unders got 98 straight (sucks to miss the 100 by 2, but was an unbroken PR by over 30). Kept a pretty slow pace on burpees. Trying to save the legs a bit for Affiliate League comp on Sunday.

    • Nick Walters

      So, I should probably not see you Saturday morning, right? Rest up and kill it on Sunday.

      • AndyK

        Well, Kyle teased us that Saturday may be a Hero WOD. Those are hard to pass up. We’re signed up for your 8am, so we will see!

  • Kristin

    Coach Kyle 26th Street AM results

  • Jim S

    Is it weird that I’m looking forward to this one?

    • Anthony

      yes!

      • Jim S

        A: 2 sets strict with +5lbs, 2 sets strict, 1 set 8 strict / 2 kip
        B: 20:42
        That second part was the stuff that makes me gnash my teeth at the aging process, or bad genes, or a pathetic VO2max, or something. Argh.