Archive for November, 2010

“Jonesworthy”  compare with 7/28 or 7/31

Squats: 80, 64, 48, 32, 24, 12

KB Swings:  40, 32, 24, 16, 12, 6

Pull Ups: 20, 16, 12, 8, 6, 3

Just a swinging.

A little "hair of the dog" after Monday's WOD.



Don't forget the third part of the equation.


“Secondary Effort”

Back Squat: set up so the bar can be easily stripped to the new weight to minimize rest. 

 (60%) x max reps, (50%) x max reps, (40%) x max reps

9:00 am:  OH YEAH! time to sweat out the potatoes and gravy.

Here’s what happened:

Athletes divided into teams of 3, one per station at start

7 rounds the following:

Wall Ball x 15

Sumo Deadlift High Pull x 10

Row x 250

“Chelsea with a skid mark”

Every minute on the minute:

Pull Ups x 5

Push Ups x 10

Squats x 15

When no longer able to complete within the alloted minute athlete may take a break until the next minute start and then completes AMRAP in the remaining time.

First round everyone dives in to start push ups.

Yes Melissa and Julie really were moving that fast.


Definitely not the first round.

Garret was one of two athletes to make all 20 rounds in the morning class.

“Turkey Trot”  (you gotta earn mom’s pecan pie)

AMRAP 12 min of:

Run 200m

Deadlift x 5

First came the running.

Then came the pulling

That had an effect.


Some more than others.


Posted: November 23, 2010 in Uncategorized

WED:  All regular classes


FRI: 8:00AM & 5:00 PM


WOD: 10-23-2010

Posted: November 23, 2010 in WOD-Work Out of the Day

” The Devil’s Stairwell”

30 sec work 10 sec transition

Step ups with knee drive and kettlebells

12in box x hold in rack position

16in box x hold in rack postition

20in box x farmer carry

24in box x farmer carry

5 rounds

This looked a lot easier on paper.