WOD 3/3/10
"Swinging Annie"
50-40-30-20-10
Double Unders
Sit Ups
Swings (55/35)
If you can't do double unders then now is the time to learn...or if it's really not going to happen I have a special bargain for you. 3 Singles for every double under! This is a one day offer and supplies are limited, so hurry!
Lastly, if you are one of those people who is always craving more "ab work", then grab a 10 Lb plate and do the sit ups with the plate overhead. Push the plate towards the ceiling when you come up and keep it up at the ceiling when you go back.
We have a handful of new folks in the gym. If you haven't met them yet, please stop and say "Hello" and make them feel right at home. Brooks, Amy, Deb, Brandon, Shannen, Kendall, Jeremy, and Ciara are new to the box. Welcome - we are glad to have you!!
Nice work on the PR's for today. Everyone had pretty strong lifts and hit many new 1 RM's. For those that missed a new PR, wait a few days and tackle it again. My calculations were right where I thought they'd be. I gave a margin of +- 5 to 10 Lbs and it appeared that was the norm. We will see if it holds true for the concentric based movements tomorrow. I have my own thoughts on where I think it will be....
So, what is up with Rob Miller's Push Press?
Brian S. - Do you see any form faults in this picture?
(Read yesterday's comments to get the joke)
Comments
"Brian, I think you have mind control over Ivan. Stick with it, this could work in our favor."
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1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10