Thursdays are always good days of "active" rest / flexibility...
ANOTHER great WOD of: Yoga by Val
Everyone is becoming more flexible and can hold and position themselves much easier...this after Yoga just once a week and some minimal stretching after WOD's during the week...Outstanding effort and work by everyone...
Also, special thanks to VAL!!! Even with her busy weeks and hecktic schedule she has managed to make it in for our Thursday Sessions...WE TRULY APPRECIATE IT!!!!
No-Kip November is Here!!!
Not this Kip!!! No-Kip in the Pull Ups!!!
What does that mean???
When we are doing ANY pull up exercises we will not be allowed to "Kip". Strict/Dead-hang or Weighted Pull Ups ONLY...
We will discuss and adjust reps accordingly... This is not meant to make workouts impossible or take longer... It is designed to get us stronger!!! WORK IT!!!
THIS WEEKS WOD's....all taken from CFJAX
Monday ~ 10.31.11 ~ Diane
21-15-9
Deadlift (225#)
Handstand Push Ups
Feidt ~ 7:25 (mod. HSPU)
Britt ~ 10:08
Krom ~ 12:00 (mod. HSPU)
tb ~ 12:38
Tuesday ~ 11.1.11 ~ Rouge Rouge (modified)
21-15-9
Thruster (115#)
Pull Ups (strict)
Swings (70#)
Britt ~ 14:13 (95#/55#)
Hansen ~ 19:00
T-Lev ~ 19:27
Dillon K ~ 18:43
tb ~ 17:18
Wednesday ~ 11.2.11 ~ Mainsite 30OCT11
Clean 3 x 1
Bench 3 x 1
OHS 3 x 1
Tough stuff...Much more sore this day than we have been in a long time!
We did not push the OHS very hard at the end, due to shoulders and being sore...No need for injury!
Britt ~ 175-185-205(PR) / 175-185-205(miss)/ 155-175-X
Simon ~ 165 / 175 / worked form for OHS
tb ~ 205-225-235(miss) / 265-280-285(PR) / 175-185-X
Tommorow is GAMEDAY... Level #3 of the Playoffs...
Hunt & Penguin are coming to the game...Lets hope we give them a great showing!!!
GO RAPIDS!!!!
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