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09 Sep
by: Published in Uncategorized

Pre WOD:  20 mins for:  Complex 2:

1 Power Clean
2 Hang Power Clean

or

1 Power Snatch
2 Hang Power Snatch

WOD:  DT:  5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to Overhead (155/105)

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From The Associated Press…

MONTESANO, Wash. — Air Force Staff Sgt. Timothy P. Davis, who grew up in Montesano, has been killed in the Oruzgan province of Afghanistan as the result of injuries received from an improvised explosive device.  The Daily World reported Air Force personnel delivered the news of Davis’ death to his mother, Sally Sheldon, at her home in Aberdeen on Friday. Davis’ father, Mike Davis, lives in Ocean Shores. Davis grew up in Montesano.  Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr.  Meagan Davis told The Daily World by telephone from Spokane on Friday, “My breath has just been taken away. I am still in shock.”  Timothy Davis was assigned to Florida’s Hurlburt Field. He was with the 23rd Special Tactics Squadron.

RIP hero, 

CG

==

08 Sep
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

5 x 4 Back Squats

WOD 1: 4 rounds for time of:

150M Row
15 Wall Balls (20/14)

WOD 2: 5 rounds for time of:

150M Row
15 Wall Balls (20/14)

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What’s inside the bag?!…

I stood before my bag both amazed and confused.  The cornucopia of items was odd and delicious (the edible ones).  A few bars, powder drink mixes (a la sfh), and even some laundry detergent.  This sundry ensemble of goods led me to the RacePak website, which is race-pak.com (you do need the hyphen unless you are in the market for street car racing accessories, in which case, click here to go to their forums because I have absolutely no advice to give in terms of that).  So if you are looking into some snacks, give it a whirl.

More on the morrow,

CG

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Gram Tusia, Michael Cahill liked this post
07 Sep
by: Published in Uncategorized

WOD 1: Every 5 minutes for 25 minutes:

400M Row
50 Double Unders or 20 Kick Outs
20 Hanging Knee Raises
15 Russian Kettlebell Swings (24/16)
15 Push Ups

WOD 2: Every 5 minutes for 25 minutes:

500M Row
50 Double Unders
15 Russian Kettlebell Swings (32/24)
12 Toes to Bar
9 Handstand Push Ups

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Next on my list of things to address…

Snacking!  Specifically through a service called Race-Pak.  A gentleman by the name of Dan just moved back to Boston from London and he dropped in to Reebok CrossFit Back Bay.  Turns out Dan owns a company called Race-Pak that delivers snacks right to your door.  We chit chatted a bit and he told me I should check it out.  Somehow Dan found out that it was my birthday (no idea how) and proceeded to give me a birthday present with some of the stuff offered in the RacePak.  I didn’t get a chance to enjoy the snacks since I was aiming to PR on my BAC, but after the dust settled, I took a look inside my snack bag…

More tomorrow,

CG

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