Monday, 28 Mar, 2011

Posted by Mandee on March 27, 2011   |   14 Comments


Spend 4 minutes working on the “couch stretch”, or any other hip-opening stretches. Then, three minutes of 5 Air-squats, 5 Med-ball clean-pulls, 3 Burpees


Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Post time to comments.

Posture and mood: A two-way street

Parchment paper-wrapped salmon with sliced mango & calamansi juice

14 responses to “Monday, 28 Mar, 2011”

  1. FreakinA says:


    Quads were on fire for this one. Legs tight from yesterday’s long run, but felt good to get the blood flowing and get a good stretch and foam roller work after wod.

  2. Tye says:

    7:26 RX’d

    I’ll echo Aaron on that one. I had a pump going in my quads like I’ve never felt before. That was terrible.

  3. Erin Atkins says:

    12:46 with 10# ball. WB WODS make me hate being short.

  4. Larry Lowe says:

    Are the med ball cleans squat cleans or power cleans? Since this is CFHSV, I’m sure they are squat cleans. I had a breakfast meeting this am and couldn’t make 0600. I may do this after work.

    By the way, many of us at GATR are taking the Marine Corps fitness test to see where we are on their scoring system.


    I anticipate that I will be on the border between 1st and 2nd class for my age. I’ll post my scores later this afternoon once we finish.

    • FreakinA says:

      Squat cleans, the last SC rep transitions nicely into the WBS. Good luck on the Marine Corp fitness test.

  5. Justin says:

    7:53 rx’d
    Spent too much time resting. Broke up rounds 2-5 quite a bit.

  6. TashaW says:

    Look how amazing and STRONG you look, Katherine!!!!!

  7. Will Blankenship says:

    10:01 rx’d

    Spent WAY too much time resting.

  8. stacey says:

    15:45 rx’d

    thank you TROT for making me do the 14#, I knew I could I just knew Id be a little slow…

    Kat…amazing pic..you look GREAT…i wish I had those abs

  9. Robert S. says:


    Spent WAY WAY too much time resting an being a little girl about my wrist.

  10. Ron Wood says:

    10:34 rx’d – didn’t spend too much time resting…

  11. katherine berger says:

    Thanks Tasha and Stacey! Some of that is that I kinda have an “in” with the camera man…I don’t let him put up the bad pictures (or at least not the terrible ones!)

    With all these pics of me lately, I feel a little favoritism going on! hehe.

    I am so happy to be back around the gym more. Thanks to everyone for the support!

  12. Steve says:

    13:44 rx’d I’m so glad to be back after 12 days. BAD !!! stomach virus, sick baby, etc. Thanks Tracy for correcting me on my wall ball clean form as I started to fatigue.