F'd Up Friday

Get what you need out of the workout!

Work HARD!

Work FUNCTIONAL!!

Work INTENSE!!!

I was not trying to show anyone up by doing Squat-Cleans this AM...I hope no one took it that way!

I got mad at myself for being lazy and doing G2O while watching Desi do real nice Clean & Jerks (I told her how to do them, then proceeded to try to compete with Jacob and got sloppy!)

Also, I was going to do 135# (Jacob did for his 5 & 10 set...tough guy) and Steven Hepp hit me with a dose of reality!!! Which made me more upset when I was trying to go too fast rather than focus on form!

RUNNING SUCKS!

Warm-Up:

50 Jumping Jax

1-2 sets of BB Complex

6 each of:

DL/Up. Row/Sqt-Clean/Front Squat/Push Press/Back Squat

Clean & Jerk form

WOD ~ 

1 Mile Run

5 Clean & Jerk (115# / 85#)

800m Run

10 C & J

400m Run

15 C & J

200m Run

20 C & J

Britt ~ 23:01

Krom ~ 25:39

Maloney ~ 24:26 (85#/75#)

T-Lev ~ 22:55

Hepp ~ 23:55

Feidt ~ 28:48

Avalanche ~ ??? (135# / 115#)

Desi ~ 28:08 (75#)

tb ~ 30:48

If you didn't yesterday...READ TODAY!

I do not know any arrogance in this group!  You all are extremely motivating to me! Genuine concern and caring for one another while making yourselves better every time we get together!

THANKS!!!




PM WORK LOAD!


Nic was hoping I had left at to track before he got back from the weight room... NOPE!
We did it Rx'd and rocked it!


Nic:  24:08
Val:  24:33


HappY FrIdAY!!!