Wednesday, September 26, 2012

Posted by Mandee on September 25th, 2012

20 responses

Warm up: 400m run 3 rounds 6 air squats 12 abmat sit ups 6 jumping lunges WOD: 21 back squat 225/155 42 GHD sit ups 15 back squats 225/155 30 GHD sit ups 9 back squats 225/155 18 GHD sit ups WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov] Powerlifting: A. 1 RM high bar back squat B. 1 RM weighted pull up C. max strict pull ups D. 3 x 10 glute-ham raises, rest 2 minutes

20 responses to "Wednesday, September 26, 2012"

Tracey says:

September 25, 2012 at 3:14 pm

Patrick!!!!????

Tracey says:

September 25, 2012 at 3:15 pm

Scott!!!!?????

Patrick says:

September 25, 2012 at 5:55 pm

Balasana. Post-WOD child's pose. The only yoga posture I have perfected.

Tracey says:

September 26, 2012 at 1:13 am

I couldn't tell who it was. I saw the lulu shorts and was trying to narrow it down.

Slade says:

September 26, 2012 at 4:09 am

I thought that one was called "downward facing dear Lord make it stop" :)

AP says:

September 26, 2012 at 4:27 am

Scaled 9:39
Scaled BS to 71% of 1RM or 185, GHDs Rx'd

For all you Lulu and finance geeks out there, the Lulu's CEO Christine Day will be on CNBC at 10am

Scott Rauer says:

September 26, 2012 at 4:29 am

Any time my shoulders are confused with Patrick's is a good day (for me, not Patrick)!

Eric says:

September 26, 2012 at 4:52 am

The GHD's in this WOD would kill me. Nice programming Mr. Berry.

Tracey says:

September 26, 2012 at 5:41 am

8:24 rx'd

followed by DU & MU practice…

I played around with the rope length (trying to stop the donkey kick), so one day I can hopefully use the double unders as a" rest period" during a wod. THE WORDS OF Coach DB, not mine. :)

Mandee says:

September 26, 2012 at 7:16 am

Nice work friend! :)

Patrick says:

September 26, 2012 at 9:04 am

Slade you are correct, that is the full technical name.

Tracey says:

September 26, 2012 at 9:07 am

Open Gym is cancelled for Thursday. Sorry for the inconvience.

Patrick says:

September 26, 2012 at 9:14 am

Rx'd 11:12
GHD's are like tequila. They make your pants fall off.

Tracy says:

September 26, 2012 at 9:46 am

Amazing!!

Stacey says:

September 26, 2012 at 11:27 am

Patrick!
Nice pic!
I had plans of working on these legs today. But I have some sinus/cold crud and I feel awful!!
I love a wod that will make these tiny legs bigger :)

steve price says:

September 26, 2012 at 1:39 pm

WOD @ Fire Station: 3 rounds for time:
20 backsquats @ 225#(below parallel)
150 yard run
20 overhead walking lunges(45#plate)
20 hand release pushups
20 situps
time = 26:24(brutal)

Nathaniel says:

September 26, 2012 at 3:12 pm

14:44 rx

I knew Tracey's time was good but after doing this WOD i'm even more impressed.

I teamed up with THE Mack today and he got the exact same time as Tracey. Nice work dude!

Tracey says:

September 26, 2012 at 4:08 pm

THE Mac! It's sticking.

Tracey says:

September 26, 2012 at 4:10 pm

Not the proper Lululemon shorts then. Drawstring!

Justin says:

September 26, 2012 at 4:52 pm

8:22 rx'd
4 or 10 no reps for depth. Really liked the programming.

Wednesday, September 26, 2012

20 responses to "Wednesday, September 26, 2012"

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