Warm-up:
Max distance med-ball toss followed by 10 minute double-under drill
Workout:
2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Cool-down:
Instructor led group cool down
Powerlifting:
Kettlebell Straight Leg Deadlifts
Kettlebell Goblet Squats
Kettlebell Swings
Max Effort Deadlift from raised platform/pins
5 x 5 Belt Squats(Sumo-stance) on Plyo-Boxes
2 x 12 Reverse Hypers (heavy)
2 x 12 Back Extensions on GHD (w/band)
45# Plate Grip Strengthening Carries followed by Kettlebell/Dumbbell Shrugs (banded x 3)
“Tabata Swimming” with Chris Michelmore and Brian Nabeta – video [wmv] [mov]
Chris Stowe and Chris Martirano on today’s WOD – video [wmv] [mov]
MEATHEAD:)
LOL! Great pic! Josh, I’ll just say I’d want you in my corner if I was ever in a bar fight!
I thought you all should see the Bacon Bomb that I Had the pleasure of enjoying this past weekend in Chicago, courtesy of Paddy Longs Beer and Bacon Pub.
http://www.facebook.com/photo.php?pid=31665111&l=fc57ce04ad&id=1378851421
That Bacon Bomb is ridiculous!!!!! Ha
Tracey….you’re a meathead too, don’t forget your roots!
very true
Chicago=epic. Bacon=epic. Bomb=bomb. Now I’m homesick 🙁
6:17
Scaled to 95 pounds
10:09 Rx’d
OHS got amazingly difficult in rounds 2 and 3!
Solid work Cap’n!
I expected Jake to be riding that sled with a whip screaming Yah! Yah!
THE BACON BOMB ROCKS!!
Scaled OHS to 115 lbs.
Scaled Double unders to 150 single’s
6:30
SOLID WORK BY EVERYONE AT 0600!
“Goblet squat” sounds vulgar.
I have created a “Take Them a Meal” schedule for the month of August for the Jarretts. PLEASE consider signing up to take them a meal. They are part of our CFHSV family. Amanda is always the first one to smile and cheer others on, and right now we need to return that love!
The link is below.
http://www.TakeThemAMeal.com/meals.php?t=PFJW9789
Recipient Last Name: Jarrett
Password: 321
A lot of folks are, understandably, asking why we are doing this for the Jarrett’s. Amanda is currently being treated for debilitating nerve damage. Meals/giftcards will be a huge help to them right now. Thanks to you ALL!
Scaled: 95# OHS/25 DU: 10:10
4:41 scaled to 95lbs
Hey guys, quick reminder.
There is a Clean workshop tomorrow that Coach DB is teaching! You can sign up in MBO to reserve your spot. We hope to see you there!
8:59 rx’d
Had to do this one at Rich’s place. OHS were solid, but I need to get more efficient with double unders when I’m fatigued.
11:45-rx’ed
Same here, Robert…. Going to have to get my own rope… The wrong length alone can ruin your mojo!
OHS unbroken in Rd 1&2, and 5/5 in Rd 3…. But fell apart on the DU’s