WOD 1/27/10
20m AMRAP
200m Sprint
15 Wall Ball (20/14)
15 Knee To Elbows
15 Swings (55/35)
15 Push Ups
Nice work to the crew that tackled "Helen" the other day. There were some seriously fast times! Helen is a benchmark WOD that I use to test people from time to time. Doing it as RX'd and coming in around 8 minutes is smokin'. We had more than a few people who did the WOD as RX'd and came in that fast. There were PR's set by CFC men and women. I wish I had everyone's name in front of me at the moment, but suffice it to say you know who you are and that we are proud of your efforts!
A handful of folks are wrapping up the 12 week strength program I put them on and the results are coming in. Wayland is picking a couple new PR's every couple days. Today he did both back and front squats. Wayland set new PR's with a 255 Lb back squat (up 50 Lbs) and a 225 Lb Front Squat (up 20 Lbs).Nice work!
Rob easily hit a nice 335 Lb Front Squat (up 50 Lbs) and a 200 Lb Press! Sweet!
I am filiming the lifts done by everyone and will compile them in a groovy movie when they are all done.
Jackson - Showing the strain of a lot of ring dips, but still fighting!
Comments
I will be back on march
hopefully"
If anyone is interested, Pendlay is have a sale on some of there "colored" bumpers with free shipping.
Here's the link:
http://www.pendlaybarbell.com/pecobuplp.html"
And "Action Jackson" which he never had heard or scene the movie with Carl Weathers, blasted 8:07 of Helen the other night.
"We do not train to be merciful here. Mercy is for the weak. Here, in the streets, in competition: A man confronts you, he is the enemy. An enemy deserves no mercy." -Kreese, Karate Kid"
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http://www.youtube.com/watch?v=gG82FnZx9dk" Posted in WOD 1/13/12
http://www.youtube.com/watch?v=JKb1IeovH60" Posted in WOD 1/12/12