"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups.JPG)
This wod always reminds me of Phil and Blake.
If you don't mind running in the cold, bundle up.
Otherwise we will use the treadmills or rower.
This is a Hero and a benchmark wod. Come get some!
Have a safe and Happy New Year's Eve!
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9 comments:
Phill:
I had to work day shift today and missed the WOD this morning. Anyone have any good workouts I can do on my own at the station? Unfortunately we have lmited equipment.
Phill- Michael should be pretty easy to do at the station if you have a treadmill. You can do "supermans" instead of back extentions. Lay on your stomach with arms above you and arch, so your legs and arms both come off the ground. You will feel it in your back.
Or...you can always do 400m sprints. Sprint 400m, rest 2 minutes, 4 rounds. Make sure to write down your times and record them. This is a benchmark.
Have fun a work!
Nice job today Tessa, BLake and Robbie...you guys all did great. Hope your back is feeling better Blake...dang those cramps...they sneak up on you and mess your whole wod up!! You still did great though.
Have a safe night everyone!
Phill- I meant write down your Sprint times.
Today was brutal but good. I was able to do:
Michael as rx'd
Time: 27:02 (PR for me:)
Jason hit the nail right on the nose... I let the whole running part get in to my head, running is one of my weaknesses and that being said I probably don't push myself as hard as I really could cause I feel like I'm no good at it anyway. Not tryin to get sympathy here that's just how it is. I definitely need to start running more and just tell myself I can do it. My run did feel better today, my breathing felt good etc I just... I don't know, anyway I'll stop blabbering!
Robbie, Blake, and Andrew did awesome this AM. Blake, you were an inspiration to me this morning. Even though I could tell you were in pain you stuck it out and finished strong! Nice work. Remember the heating pad is your friend tonight... not a bad way to get a message out of the wife either, you sly dog you:)
Natalie, you did awesome too! I love to watch you do the WODs... can't wait until I'm at your performance level!
Well, I'm definitely takin a rest day tomorrow... my body needs a break after the past 3 crazy WODs :) (Blake, I know you're with me on this one:) But, I'll be back Friday AM. I'm off to work... party hard for me tonight all ya'll... I'll be passing out pain meds and checking lady's fundus' while you guys party it up... haha hope you all get a kick out of that:) Happy New Year!
Michael- few inches short of being able to get full ROM on back ext so not as rx'd
6 seconds slower than my pr. Had to put my wobbly bench on top of stacked up bumper plates and have my boys hold my legs to try and get full ROM on back extensions as was still a little short. Have to agree with Dave that back extensions are harder when you're just short of getting full ROM. Have to lower a little slower to keep from smashing your face and so your back seems to work harder. Think that's what slowed me down since r uns felt fast and smooth. Maybe next time I'll beat my PR.
Nice job Will. Tessa- I wonder how many people know what a fundus is. hahaha.:) Have fun tonight, see ya Friday!
Well went snowboarding today and the first two runs sucked I couldn't get my groove. After that it came back to me, so it was a good time.
Did fight gone bad at about 9:30 pm. I was tired from boarding but I wanted to get a WOD in today. I was shooting for 300 but got 295. Five short that is a bummer. On the other hand I am stoked to get a PR by 30 reps.
Jason
Buy the way making tamales at my house I am stoked.
HAPPY NEW YEAR!
LET THE NEW YEARS RESOLUTIONS BEGIN, LETS MAKE IT A GOAL TO DOUBLE OUR MEMBERSHIP THIS NEXT YEAR. LETS MAKE ALL OUR NEW MEMBERS FEEL WELCOME. TAKE CARE EVERYONE.
Jason
Jason- SWEET score on FGB. I'm dying to get in the 300 club. You gotta feel pretty good about 295, that dang sure isn't a shabby score.
I'm with you on doubling membership. That would be awesome to have that many people running around during wods. Lotta good energy.
Tills- I looked for ya on FB. Couldn't find you. Are you sure aren't just mocking me!?
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