
WOD 3/5/10
30 Lunges
25 Pull-ups
20 Box jumps,
30 Double-unders
25 Ring dips - or - push Ups
20 Knees to elbows
30 Kettlebell swings (55/35)
25 Sit-ups
20 Hang squat cleans, (55/35)
30 Back extensions
25 Wall ball shots (20/14)l
Something "Chipper" to end the week. You all know Friday's are a real hoot, so don't act surprised!
Awesome work to everyone finishing up their 1RM's. Some serious weight was lifted and there were a lot of folks who surprised themselves as well as me! Great work to all of you!
Comments
Saturday March 6th, 2010 - 9:31 pm
"Kaysie, yes we did.... GIRLS rock.... I am so proud of you..."
Friday March 5th, 2010 - 9:49 pm
"Thanks CFC folks for the great WOD today! Nice to meet everyone. CFC has got some strong people. Keep it up! Good luck to everyone at Sectionals and Regionals.
Thanks Allison and The Scott (Big 70's)."
Thanks Allison and The Scott (Big 70's)."
Friday March 5th, 2010 - 3:37 pm
"I was pleasantly surprised on everyones PR's on deadlift and press. Awesome job, those are some great numbers. Also, good job on the WOD today...even with a full house everyone kicked butt, especially, Shaun and Jimmy who opted for the weight vest."
Friday March 5th, 2010 - 10:02 am
"May God (aka Ivan) have mercy on my soul!"
Friday March 5th, 2010 - 9:57 am
"Yesterday was AWESOME!!! Everyone kicked some serious ass!
"
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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