Sat 22 Sep 2012
Open Gym Canceled Today – Dr.Mike Workshop at 12:30!!!
Posted by AllisonNYC under Skills and Drills, WOD
[17] Comments
HA!!
__________
WOD:
Establish a new 1RM Deadlift
__________
Reminder:
Open Gym is Canceled today in preparation for the AWESOME Dr.Mike Seminar.
The workshop will begin at 12:30.
Wear gym clothes just in case he chooses to do any interactive demos.
Come learn how to prevent and treat pains and strains!
__________
General coaching rule: If I don’t say anything, the lift was fine. Or it was so shitty I can’t stand talking to you at that moment.
- Greg Everett
(Ha! Perfect! )
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warmup: 95(8), 135(5), 185(2)
wod: 205(1), 245(1) previous PR, 255(1), 260(1), 265(1), failed twice on 270
WU: 83# 6 – 103# 4 – 113# 2
WOD: 143# 1, 163# 1, 173# fail, 163# 1, 168# 1
1RM = 168# (PR)
365#
Warm up 135(8), 225(5), 275(3), 315(2)
WOD: 325(1), 335(1), 365(1), I know big jump lol, 385(1), 395(fail)
385lbs PR
345# PR.
Giovanni, that was something else man
215#
Need to suck up my pride and lower the weight next time to work on form.
Sunday SJ (slow jog)
10k – 51 minutes.
Day off turned into mod tmill jog
3.5 mi: 25:28ish
Tabata situps 13 (had 14 through round 5!!!)
Endurance WOD with Eroc & Lauren. Thanks guys!
Buy In:
2x 400m sprint:
1.15.1
1.16.8
WOD: Rx 12min
3 rounds
15, 12, 9 kb c&p
30, 24, 18 sit ups
400m run
Cash out: 5min Amrap / 63 burpees
Partner 1: 100m run
Partner 2: burpees.
295-315-325-335-345(f)-315
315 and up were all PRs.
Giovanni….ho.lee.shit.
Endurance WOD
two 400m sprints – 1:37, 1:35
3 rounds:
15, 12, 9 KB clean and press @ 14kg
30, 24, 18 sit-ups
400m run
Cash out: 5min amrap
100m run
Burpees
73 burpees
Thanks Eric and Lauren!
Paleo wod. “Christine”
3 rounds
500M row
12 Body weight deadlift (165 lbs)
21 box jumps
14:37 RX’d
Christine 18:10 RX’d
Great seeing everyone today! On my way back soon w the help of Dr Mike
Wine, wings and a jog. Nice sunday.
Line of the day goes to Dr mike: “there are 2 balls, they come in a sack..”
http://www.civilianmilitarycombine.com/results/
boom.