Wednesday, October 17, 2012
Tuesday, October 16, 2012 at 10:18AM UPCOMING REMINDER: THIS SUNDAY, OCTOBER 21ST- at 12:15 pm at CF Balance: Join Mike Lorenzen for a Gymnastics Tutorial focusing on: Handstand Progressions/Inverted Balancing PART II--Athletes will focus on their ability to balance and control to better increase strength and awareness. Just show up!
HOUSEKEEPING- From now on, we need everyone to sign-in at the front desk as there are still many of you not pre-registering nor signing in prior to classes. The back door will be locked in the mornings to ensure that this is happening. Be prepared to enter through the front door in the mornings and make sure to sign in prior to classes in the evenings. Also, please return any equipment you use, which includes a dynamax ball, plyo box, bar, and bumper plates as in today's classes, despite the fact that there is another class following you. We need the space to be clear to warm-up the following class and the coaches would appreciate your help. Thanks!
Get ready for some box jumps today...
WOD for Wednesday:
BENCHMARK!
"FIGHT GONE BAD" 3 rounds- complete as many reps as possible
1 minute each station
Wall balls 20/14lbs
Sumo deadlift high pulls 75/55lbs
Box jumps 20 (for both men and women)
Push Presses 75/55lbs
Row for calories
-1:00 minute rest-
Post total reps to comments.
Reader Comments (11)
"Fight Gone Bad" - 246 Rx - New PR, but this was a killer. Need to work on my endurance and cardio
Compared to 9/17/11 - 242 Rx
170 Rx
First time back on a box since July so took it slow but still need endurance work!
FGB: 271 reps Rx'd (I really need an official counter...for all my workouts.)
167 Reps - NOT RX
Wall Balls (12lbs)
Sumo & Push Press (25lbs)
Box Jumps (18" - up from the 15" box!)
My first Fight Gone Bad - 203 RX
:)
211 RX'd
FGB Rxd - 261
1st time I did it I did the women weights, Today I did it Rxd
Last | Today
27 | 70
43 | 43
46 | 50
62 | 62
33 | 36
Total: 211 | 261
First FGB: 253 rx
Not bad for 3 days post-marathon and 1 day after an 11 mi hike to the highest point in Maine. Very consistent through all 3 rounds. Some poor transitioning in round 1 that included a couple PP's at men's weight.
My first FGB (yay!): 237 RX'd
First FGB: 206 Rx. Wow. I'm smoked.
RX 249 in the Georgetown weight room