Thursday 02/06/14

Announcement: For the next two Saturdays we will be having a running clinic for ANYONE interested in learning more about running technique and improving either their endurance or speed. At the end of the clinic we will also give each participant a running program of their choice - either "Couch to 5k in May" or "Improving My 5k by May." For those people who are involved with TSC, we will also give advice about how to manage BBG, class WOD's, and running days. The cost for the two days of clinic and the program is $20/person, and we hope everyone will sign up! Let's get running! See you at 9:30 on Saturday!

In other news...Saturday is Day 30 of the 30 Day Challenge! Have you learned anything from your Challenge? Were you 100% faithful to your standards? Would you do another 30 Day Challenge sometime? Would you use the same standards? Post to comments, please.

Off BBG Skill Work:
Rowing Drills
HSPU's


Deadlift
5-5-5

Max reps for time of:
2 minutes Burpees
2 minutes Squats
2 minutes DU's
1 minute Burpees
1 minute Squats
1 minute DU's
Inspiration for this WOD comes from Crossfit.com. 


Finale: MOB your shoulders and spend at least 2 minutes per leg in the Couch Stretch


Rowdy getting set up to clean



2 comments:

Mike S said...

BBG - Plan C (?)

Back Squat -
WU - Bar,95#
WS - 130# x 5,5,5

Bench Press -
WU - Bar, 135#
WS - 202.5# x 4,4,3 "Fail!" Time to reset.

DeadLift -
WU/WS 135# x 5, 5, 5

**Pull-Ups 4x2

In other news.... 1 more day to complete Whole 30. I think I may stray a little from the prescribed food for a day or three, but I think I will change some of my old eating habits long term. Generally, I feel better on this diet. Setting and meeting the 30-day committment was a significant goal/achievement for me. Now.... if I could just do more Pull-Ups!! (..and double-unders)

Tyler Holm said...

Off BBG Skill Work:
Rowing Drills
HSPUs
12 HSPUs
4 deficit HSPUs, on 45# plates
5 deficit HSPUs

Max reps for time of:
2 minutes Burpees 36
2 minutes Squats 70
2 minutes DU's 94
1 minute Burpees 17
1 minute Squats 37
1 minute DU's 60

Total
B 53
S 107
DU 154
Grand Total
314
Inspiration for this WOD comes from Crossfit.com. 


Finale: MOB your shoulders and spend at least 2 minutes per leg in the Couch Stretch

Had a piece of pound cake for breakfast. Glorious. Beer brats tonight. Whole30 was a great experience though!

 
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