14 thoughts on “Friday WOD

  • July 17, 2009 at 3:07 pm

    5 rounds untimed.

    1 round is 7 sets of the following movements:

    Front Squat (must be separate from clean)
    Push Press/Push Jerk
    Back Squat
    Push Press/Push Jerk

    You may not rest the bar or regrip on the floor. The bar may be rested on your shoulders at any time or in the crease of your hip.

    Rest as needed between rounds. I wouldn't recommend anything more than 2 minutes.

    Increase your load every round if possible. Be reasonable but also be aggressive.

    See videos for example.


  • July 17, 2009 at 3:09 pm

    Carbon fiber road ride: 19 miles… 56:34

    Covered 10 miles in 30 min and had a bit of a headwind on the return trip.

  • July 17, 2009 at 3:27 pm

    So you're saying I'm slow.

  • July 17, 2009 at 5:09 pm

    I'm running helium in the tyres and bigger quads on my legs than you

  • July 17, 2009 at 5:38 pm

    Yeah those aero wheels help. Probably adds 20 hp.

  • July 17, 2009 at 5:46 pm

    Whisky thanks for posting the WOD details.

  • July 17, 2009 at 8:40 pm

    No problem. The video is also saved on the desktop at the box in the folder with all the midget porn.

  • July 18, 2009 at 1:09 am

    BEAR – 55-65-75-85-95 (I LOVE THIS WOD! IT'S MY FAVORITE ONE!!)

    My last round was pretty sad – I didn't feel good today and had a really upset stomach most of the day. During WOD, I was really dizzy and trying not to throw up, which is never a good combination!

    The good news is, 95# felt pretty light. The last time I did this one, I struggled to get through 90# on the last round. I definitely want to try this one again soon, see how I do when I'm not feeling queasy!

    GREAT WORK by everyone today in both the 4:30 and 6 pm classes, pushing through the pain and seeing how heavy you could go!! Form was great on the reps, and you all made every rep count. OUTSTANDING!!

  • July 18, 2009 at 1:15 am

    So I firmly believe in OVERTRAINING. I really wanted to do "fran" and today was the day. Thanks everyone who stayed and cheered me on, although I think they were all laughing at me. Fran as rx'd: 3:47.

    Then I was bearrorized… 95#-115#-135#-155#-175#failed. I couldn't go on. Thanks amie and joey! Tonya for helping on fran. My producer, my agent. And most importantly, jebus.

  • July 18, 2009 at 1:22 am

    Your FRAN was awesome! A sub-4 FRAN is always fun to watch!

    Joey-THANK YOU for sweeping after pulling 70# on the BEAR! NICE WORK!!! 🙂

    I forgot to mention earlier – THANK YOU Mackey and Tony for all of your help today – I really do appreciate it!

    Today during WOD, I told a few people to "relax their face" during WOD. Here's why and Dutch explains it perfectly – http://www.dutchlowy.com/2009/05/14/chill/

    I use this technique a lot in WODs, and it has helped me tremendously! It was cool to see each of you relax your face and suddenly, the weights looked effortless 🙂

  • July 18, 2009 at 2:24 am

    Save me Jebus!

  • July 18, 2009 at 3:14 pm

    this bear was mean.

  • July 18, 2009 at 3:32 pm

    great job on fran Mickey sub 4 is ridiculous. Amie great class yesterday your a geat instuctor. went ahead and did the bear wod 95-95-95-135-155.

  • July 19, 2009 at 1:09 pm

    THANK YOU for the kind words during class and here on the blog – I appreciate it!

    I have a baby gift for you and the wife – will you be at CF7 any time this week??

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