WOD 7/7/10
2 Rounds
50 Swings (55/35)
40 Box Jumps
30 Thrusters (65/45)
20 Lunges (per leg)
10 Burpees
Hey folks, just a reminder it's hot outside (duh!) and that means you need to drink A LOT of water. Bring some of your own to start things off and then if you need some, we have more in the kitchenette. When you head home and/or get home, drink even more. If you are really dumping sweat, a sports drink will help. I am not a big fan of them but electrolyte replacement is very important to retain normal body and mental functions. Gatorade and similar drinks are not the greatest due to sugar content, but they do work. Water them down 50/50 and drink them slowly over time. I have had better luck with Endurox and Accelerade. You may find them at cycling stores and other endurance based stores. Regardless of what you do, drink water!
Today we watched Jean Brown, a CFC members since day 1, Deadlift 285 Lbs without a hitch. It was smooth and legit and she looked like she could have done it more than once. I think Jean will be our first lady to pull 300 Lbs! Awesome job, Jean! You've come a long way and continue to make huge strides everyday!
Brian B. in the Domican Republic. Livin' large worldwide!
Comments
Thursday July 8th, 2010 - 6:09 am
"Ok Jean, this is Jennie. For some reason, when I logged in Trent's name came up. 
"
"Thursday July 8th, 2010 - 6:05 am
"Jean, Seriously Awesome!!! I am proud of you and jealous all at the same time! 
"
"
Wednesday July 7th, 2010 - 9:43 pm
"Wow, Jean, great job, lifting 285lbs is super strong. Ian, a study came out through the CAL FIRE stating that an individual should drink 1 qt of water for every hour of hardwork. Remember to hydrate the day of or the night before a WOD especially in the summer. We actually gauge our hydration by the color of our urine. You want your urine to be clear or basically the color of a watered down version of Gatorade lemon lime. "Stay thirsty my friends"!"
Wednesday July 7th, 2010 - 7:53 pm
"Good job 4 o'clockers! That was a beast of a workout but you all pushed through it and finished strong. Nice work Brian on the 75 lbs KB and good job Jean for that big deadlift."
Wednesday July 7th, 2010 - 1:50 pm
"Ian,
Can you also catch Athena on film in the background doing her best toe touching cheerleading jump while Jean is setting up for the big 300?! Now that would be the ultimate show!!!
Jean... I am so impressed by you! You are a power house! I have no doubt that 300 will be a piece of cake for you! You can do anything if you set your mind to it, just like those girls in Seattle! Well done on 285!"
Can you also catch Athena on film in the background doing her best toe touching cheerleading jump while Jean is setting up for the big 300?! Now that would be the ultimate show!!!
Jean... I am so impressed by you! You are a power house! I have no doubt that 300 will be a piece of cake for you! You can do anything if you set your mind to it, just like those girls in Seattle! Well done on 285!"
Wednesday July 7th, 2010 - 11:22 am
"Congratulations Jean !!! Very Impressive !!!"
Wednesday July 7th, 2010 - 10:55 am
"Very nice Jean!!!!"
Wednesday July 7th, 2010 - 9:46 am
"CONGRATULATIONS JEAN -- YOU ARE AWESOME!! LOOKING FORWARD TO THE VIDEO OF 300# NEXT MONTH 
"
"
Wednesday July 7th, 2010 - 9:24 am
"Great job Jean...and you thought you couldn't do it, riiiiight! Your new August goal is a 300lb deadlift! Piece of Cake!
Ian just posted a short blog about proper hydration pre and post workout. Here is a good article about how much water you should be consuming throughout the course of a day. Here’s the link, take a look: http://www.mayoclinic.com/health/water/NU00283 ."
Ian just posted a short blog about proper hydration pre and post workout. Here is a good article about how much water you should be consuming throughout the course of a day. Here’s the link, take a look: http://www.mayoclinic.com/health/water/NU00283 ."
Wednesday July 7th, 2010 - 7:47 am
"When I first started CFC I would watch in awe as Allison would workout. She would be doing "real push ups", and lifting ungodly amounts of weight and I would think, " I will never be able to do a plank push up or lift or swing anything more than 15 lbs. But with Ian and Allison as trainers I soon found out I could accomplish anything if I was willing to put in the WORK!
Ian, I promise I will let you record me when I pull 300lbs!
"
Ian, I promise I will let you record me when I pull 300lbs!
"Wednesday July 7th, 2010 - 7:38 am
"WOW Jean! Congratulations!!! That is friggin' AWESOME! 
"
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