WOD:
A. OHS: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM
B. 10 minute AMRAP of:
21 pull-ups RX+ CTB
15 OHS 95/65 RX+ 115/80 (55 and over 75/55)
9 over the bar burpees
“FINISHER”
2 minute Max Reps Power Snatch with WOD weight
rest 2 minutes
2 minute max reps double unders
Jorge!! Always putting in 110%. Looking strong buddy!
Solid front rack warriors showing out. Mighty fine!
Happy Birthday to Nate Stearns! Since you never post a pic of yourself for us to dote on, I will take this opportunity to honor you with a poem/rap. I will not perform this in person so don’t ask.
The guy has muscles for dayyyzzz
His skillz will amaze
His kicks are kickin’
and his jokes are wicked.
He’s jacked as can be
and his words set us free
its a day to celebrate
CELEBRATE NATE.
Nate brings it every day
even when his voice fades
his smile is infectious
his pointers are perfection
He can coach like no other
I wish he was my brother
too bad that’s not my fate,
HAPPY BIRTHDAY NATE.
So when you see him in the gym
don’t bounce this off the rim,
slam dunk it in his face,
yell, HAPPY BIRTHDAY NATE!!!
Love you Coach! Eat some cake and drink a beer. You deserve all the happiness in the world. Thanks for making our lives more enjoyable each week.
Go M.C. Dani Go!! Happy birthday Nate !!
I’m so impressed….sincerely impressed 🙂
Dang homegirl! You got skills! Thanks Dani 🙂
Dani, how dare you hide such talent! Happy happy birthday N8, I will leave at that bc we don’t need you coaching with a big head all day
Awesome poem/rap Dani – Very well said! Happy Birthday Nathaniel! . I hope you had an awesome day . Leos are the best
Happy b-day N8.
Hope it’s a great one.
Good looking positions Lance and George! Mechanics are the foundation of quality movement.
Happy Birthday Jungle Cat!
Lance and George with spot on rack positions. Keep up the hard work dudes
Yes looking good Lance and George! 🙂
Happy Birthday Nathaniel!! Nice rap Dani…every word, so true!!!
Happy birthday Nate have a PR kind of day!
George! Killing it on the daily!
Happy Birthday Nathaniel!!! You’re an awesome coach! Hope you birthday rocks!
Nice flexibility George! You cease to amaze me Honey, always going hard!
Happy Birthday Nathaniel!!
Great shot of the guys doing work right!!
Best rap poem ever! For the best son, coach, and friend. Love you Nathaniel. Happy birthday!!!!! Xoxo
You inspired me Dani….but not with a poem. Here goes nothing…..
Happy Birthday to the coach that always motivates us with the most sincere intentions. Thank you for caring enough to remind us that:
1. If we drop another empty barbell you will follow us to our homes and murder us.
2. That when you tell us to stay tight while holding the front rack position you intend to personally come around and check by squeezing our buttocks.
3. That if we use one of the many well maintained, CFHSV jump ropes hanging in the back, and begin to tie knots in them, that we are indeed “terrible people”
4. That you are as mean/tough as “a bunch of twisted up, metal coat hangers.”
5. That you are constantly on the verge of putting someone in a headlock and choking said person out.
Seriously….
Thanks for being genuine. Thanks for “being” how you want us to be. Thanks for being a leader in the box, and thus, in the community. Again….happy Birthday “stallion/stud.”
Yeahhhhhhh!!! 🙂
My man…thanks boss
Happy birthday nate, an amazing coach and even better basketball player. And,probably the only guy who wont play in one on one. Hope it was great day.
Nate’s latest quote, uttered from BBOLC: “No lights, no fans, NO MERCY”
I’d say “nice rack” about today’s front squatting cover photos…oh wait, I just did.
A: 135(8)-155(6)-185(3)-195(2)-195(2). Getting it back jerked into position is the limiter.
B: 3+0
C1: 17 reps snatch
C2: 101 DUs
Happy birthday Nathaniel , have a wonderful day
Happy Birthday Nathaniel!!!
A) 155(8)-165(6)-175(3)-182(2)-195(x)-195(1)
B) 2+27 Rx+
C1) 27 @115
C2) 84
What an awesome rap and happy birthday wishes to wake up to! Thanks for all the ‘ happy birthdays ‘ and kind words. CFHSV has kept me feeling much younger than my 47 years would suggest I should feel.
Happy Bday to my dance partner. I can always rely on N8 to lose his head with me. Now that I’ve got that country line dancing VHS for my birthday from Marisa, expect some new moves homie.
Happy Birthday Nate!
Some people wear Super Man pajamas, Super Man, he wears Nathaniel Sterns pajamas!
George and Lance both do more work by 8 am then most people do all day!
Happy Birthday Nathaniel! CFHSV wouldn’t be the same without your super fly shoes and awesome coaching. Keep being you!
Happy Birthday N8! Hope it’s a good one.
Happy Birthday Nate! Hope it’s a great one!
Happy Birthday, Nathaniel! Hope you have a great one!!
A. 115(8) – 135(6) – 165(4) – 185(2) – 205(3)
B. 2 + 11 @115 / chest to bar: scaled reps in half.
C. 21 reps @ 115
D. 9 is a lonely number!
Strong work Steve!
95×10 135×6 165×4 185×2 FAIL
3 Rounds Rx’d
A. 85(10) 90(6) 95 (4) 100(2) 110(1)
B. 3+5 Rx’d
C. 16 power snatches and 66 DUs
A: 75#(6)-80#(4)-85#(2)-85#(1) wish I could use a rack 🙁
B: 2+8 rx
C: 18 power snatch and 104 DU
Happy birthday Nathaniel!
It’s a good thing I didn’t know your bday was today nate! Esp after you scared Wendy and I as we walked with our eyes closed to avoid the mid day glare. Just wait. Sucka.
A. 85-95-115-125(x)-125 (1)
B. 1+25rx
C. 26 reps and 73 DU
Happy birthday nate!!!
Happy birthday Nate!! I hope you had a great day!!!