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19 Nov
by: Published in WODs

Please be sure to get your picture taken for MindBody if you have not done so yet!

Strength:  20 mins to find max load:

1 Deadlift

WOD:  At 50% of 1RM Deadlift complete for time:

21 Deadlifts
800M Run
15 Deadlifts
500M Row
9 Deadlifts
30 Burpees

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Let’s get one thing straight!!!  Your back…

A lot of time has passed since we have tested a 1RM Deadlift .  We have done a lot of skill and strength work since then and by now you should have a much better idea of what it means to be upright.  With that said, the coaching staff would love to see how strong you have gotten since you started, but only if done correctly.  What this specifically means is that if your 1RM Deadlift looks even remotely close to this, IT WILL NOT COUNT!  This is being done only to encourage proper form today.  I do not care to see you committing to a 500 lb. Deadlift if your back is going to look like rainbow.

In case you did not understand the WOD, you are going to use 50% of your heaviest proper Deadlift as your load for the workout.  If you did 400 lbs. on your Deadlift, the workout will be done at 200 lbs.  Also, please note that each portion of this workout should be considered a sprint.  I understand that all of the parts combined are pretty taxing, but I also don’t care (as long as you have good form).

Something awesome,

CG

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18 Nov
by: Published in WODs

Strength:  20 mins to find max load:

1RM Thruster

WOD L1:  7 min AMRAP of:

3 Thrusters (75/55)
3 Pull Ups
6 Thrusters (75/55)
6 Pull Ups

Continue this pattern until time expires.

WOD L2:  12.5:  7 min AMRAP of:

3 Thrusters (100/65)
3 Chest to Bar Pull Ups
6 Thrusters (100/65)
6 Chest to Bar Pull Ups

Continue this pattern until time expires

==

Particularly disturbing videos notwithstanding  this past weekend was pretty successful.  The weather was great, the workouts here hard, and Coach Brendan did this —> IMG_0245.  Now we are on to a fresh week full of promise and more importantly turkey.  Happy Thanksgiving week to you all!!!  Please note that the schedule will be different this week…

Monday:  normal schedule
Tuesday:  normal schedule
Wednesday:  normal schedule until noon.  12 PM will be the last class
Thursday:  GYM IS CLOSED and a WOD will still be posted for home
Friday:  GYM IS CLOSED and a WOD will still be posted for home
Saturday:  normal schedule
Sunday:  normal schedule

With all of that out of the way, I would like you to take a good look at the picture of the day.  Coach Erin provided some sweet words (in her stellar-as-usual handwriting) to keep in mind during your time off this week.  Read them, commit them to memory, flood her inbox with questions and apply them!  You do not want to come back from a food comma into a weekend beatdown.

Gobble, Gobble,

CG

==

17 Nov
by: Published in WODs

Team WOD L1: 20 min AMRAP of:

8 Deadlifts (185/115)
13 Box Jumps (24/20)
18 Push Ups

Team WOD L2: 20 min AMRAP of:

8 Deadlifts (275/185)
13 Box Jumps (24/20)
18 Push Ups

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First things first…you guys came up with some not-good captions on Friday.  I was expecting things like:

  1. Josh Plosker’s wet dreams
  2. Justin Wright’s regular dreams
  3. Lauren Scheinfeldt’s nightmares

Any of those would have sufficed.  Not only will I hand you some sweet captions, but here are some weird videos…

Weird

This is not a video, but it’s cool

Happy Sunday and yes partners switch after every round,

CG

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