Tuesday 110308


Strength: Deadlift(Phase I/Week 2 working of 90% of 1RM)

  • 3 @ 70%
  • 3 @ 80 %
  • AMRAP @ 90%

GHD Sit Ups 3 x 15



AMRAP in 20 Minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats



AMRAP in 20 Minutes

  • 5 Handstand Push Ups
  • 10 Pistols (alt. Leg)
  • 15 Pull Ups

Congrats to Karmen who came in last night from here week on vacation and knocked out her first muscle up.  As usual we got her 2nd Muscle up on film, great job girl!!!

Coaches Thoughts:  Today was an awesome day, we tested a couple of classic gymnastic based WODs.  I know for Court and I both “Cindy” is a WOD close to our hearts, cause it’s was one of our first WOD both of us ever did.  We had a lot of energy pumping through each class, which provided that extra push some of athletes.  Aaron started our day off right by being the first athlete to attack Cindy evil sister Mary.  In addition Shannon rocked out 18+ rds with his first attempt at Cindy.  However no one could catch Joe how had the top score of the day with 22+ rds.  Several others went after Mary which proved to be a great test, Glendon ended up getting top score for the day.  In addition to having a great mustache, Chris S came in and used the extra power that mustache provides and knocked out not only his first muscle up but 2nd and 3rd.  Great Job!!!!


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3 Responses
  1. I did “Mary” today for the first time – 9 rounds + 24 reps. I used one abmat + a weight for the HSPUs. The HSPUs and pistols were great, but the pullups really got me! Came home and did the salt therapy on both hands! Luckily, the kids didn’t wake up during my barrage of profanity! 🙂

    I signed up as an athlete for the CF Games! We’ll see how many of the six WODs I can complete Rx’d.