Wednesday, October 31, 2012

Posted by Mandee on October 30, 2012   |   18 Comments


Warm up:

P1: 200m run

P2: 8 air squats, 8 push ups

2 complete cycles



A. Sumo Deadlift: work up to a 3RM in 15minutes


B. 3 rounds for time of:

800m run

rest 2 minutes between efforts


Reminder: Powerlifting is cancelled tonight due to Halloween. Have a fun and safe evening!! 

18 responses to “Wednesday, October 31, 2012”

  1. OkieDB says:

    Super sweet pictures and awesome box jumpers. Tony Z looks like he is levitating.
    Tracey thanks for tightening up my Wallballs and my hitch. Train Hard, Train Smart, Train to Survive!

  2. Jane says:

    Awesome pic from 7am! All of the pics have been great lately!

    Another awesome yoga class tonight. Thanks so much, Clair! Exactly what I needed 🙂

  3. Andy says:

    TZ makes it look EZ, as he does so many things!

  4. Meag says:

    A. 215 (my previous 1RM)
    B. 3:31, 3:32, 3:29

    Love the pictures!

  5. Tracey says:

    Some funny costumes this a.m.!!!

    Box squats and deadlift programming. 🙂
    I think it may help my butt get rounder???

    • Clair says:

      Girl, your costume was the best and you looked awesome in it! Thanks for the great coaching this morning!

  6. Old Spice says:

    Great costumes this AM.

  7. Clair says:

    Fun time this morning in 7:00 a.m. Tracey and John had some great costumes! Wish everyone could have seen Tracey! It was GREAT!
    A. 155#
    B. 4:05/4:15

  8. Jeremy says:


  9. Andrew says:

    A. 325

    B. 2:52/3:12

  10. steve price says:

    A. 405#
    B. 3:51/4:04

  11. Dean the machine morse says:

    SDL: 315#
    800m: 3:01-3:16

  12. Patrick says:

    A. 425#
    B. 3:48/3:43/4:03
    Funny thing, my 800m run times were right at 3:00 in 2009 shortly after drinking the Koolaid. Seems most every other aspect of my fitness has improved except I run slower. I’m not complaining. It’s just an interesting trend.

  13. Nathaniel says:

    A. 325

    B. 2:47 – 2:50

  14. Mac says:


    3:16 – 3:22

  15. JMAC says:



    I haven’t ran that much since 1982.