Wednesday 130904

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3
B. Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

Competition Team WOD:
REST DAY.

CFE WOD:
4x
50 sec double unders/paralette jumps
10 sec rest
50 sec thrusters (45/33)
10 sec rest
50 sec sit-ups
10 sec rest

Rest exactly 2 min

4x
50 sec row
10 sec rest
50 sec toes to bar
10 sec rest
50 sec burpees
10 sec rest

P1240769
(Photo credit: Alex Robleto)

Thoughts on structuring a sports massage treatment session
Sunshine may lower blood pressure and boost heart health, study suggests
Can you really count calories?
Do genetic advantages makes sports unfair?
5 things mentally tough people don’t do
There’s still time to get the CMC discount if you’re on our team

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

All-levels WOD/Beginner WOD:
12.2: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Competition Team WOD:
Part A. Front Squat 3×3
Part B. Floor Press 4×3 reps

  • Brad Hoover

    Cheated on Kyle with Kasey this morning. Scored 390 and 149. Kyle saw us, but said nothing. I think he is plotting his revenge…

    The three stooges (Peter, Sam, Crawford) from Kyle’s class joined us on the 4th floor and did Annie. It got crazy. Loud noises ensued. Shock & awe was the look on the faces of those unfamiliar with the antics of our 6:45am crew. Later, Cory & I attempted to explain what just happened. It was a good morning.

    • Crawford Roark

      We miss you Brad.

      • Brad Hoover

        Crawford is my favorite stooge

  • Suzie Sunkel
    • Suzie Sunkel

      Ready for a good laugh? I love this!

  • AndyK

    A: 185, 205, 215 – got 2 reps at 225, but the 2nd was real ugly
    B: Rx 6:38 – 50 second PR from a few months ago. Hit it pretty good today, dubs were all unbroken, sit-ups were better than usual

  • Kyle J Smith

    My morning results are gonna live on Activore now- go check’em out!

  • BenS

    A: 3×225
    B: 8:53 rx’d. 3:10 PR from just 3 weeks ago

  • Jim S

    I did front squats yesterday in lieu of thrusters so skipped them today.
    A: Ran 1mile 6:37
    B: Rx 8:38 (double unders unbroken, PR by 57 seconds).