Jim contemplates the Jump Rope while Steph and Todd work hard on Sit-ups in the background.
W.O.D. 10.28.09
Strength:
Squat Clean
5,3,3,2,2,1
and
Annie
50-40-30-20-10
Double Unders
Sit-ups
*scale Double Unders with Single Unders x3
Strength:
Squat Clean
5,3,3,2,2,1
and
Annie
50-40-30-20-10
Double Unders
Sit-ups
*scale Double Unders with Single Unders x3
Read:
Self Myofascial Release
I know that I always stress the importance of "rolling" in regards to Myofascial release, with that said, we have 3 more foam rollers on order. Foam Rolling will be incorporated into the cool down stretch, in the future!
Quote:
"Life shrinks or expands in proportion to ones courage."
- Anais Nin
Results:
Todd 9:51/ 135#
Steph 24:03 SU/100#
Jim 13:33/135#
Sammy 6:56/205#
Swine 6:48/155#
I know that I always stress the importance of "rolling" in regards to Myofascial release, with that said, we have 3 more foam rollers on order. Foam Rolling will be incorporated into the cool down stretch, in the future!
Quote:
"Life shrinks or expands in proportion to ones courage."
- Anais Nin
Results:
Todd 9:51/ 135#
Steph 24:03 SU/100#
Jim 13:33/135#
Sammy 6:56/205#
Swine 6:48/155#
9 comments:
arrrg i'm missing another party! Can we have a mid day hang over party on satuday when i get home? I've got duty friday and get of saturday AM and i'm coming right home for the Phillies game.
recovery from the marathon is slow but much better than my friends. my muscles feel better today, unlike my friends who feel worse today. I did give myself tendinitis in my foot, so that kinda sucks, but ice and advil will have to do the trick for now.
strong work Sam
I definately need to work on my Myofascial Release!! Hi Kit!
HI JEN!!!
Sam, nice work. Strong numbers. Swine, you'll get there someday with those chicken legs of yours....:-) Dont worry, i'm coming home saturday, you can beat me up then.
Anyone have any good halloween plans for saturday?
Results: Max Weight + Time
Doreen #85/12:49
Mike B #195/11:12
Chris P #185/8:03
Tim P #155/8:04
Jen S #105/9:40
Miranda #110/8:47
Curin #125/14:32
Jeff #155/12:03
Shawn #175/10:09
Liz #85/11:35
Kerry #95/12:53
Good Job Today!
Shawn - Your Squat Cleans are great next we get you at a higher weight, your so quick #200 is so close.
Miranda - Ice the wrist and get it better for Friday
Kerry - Way to rock the DU I rather see an RX anyday.
Liz - Work on the squats near the wall at the house get the stace closer. Make sure shawn does them with you.
Jen S - Form is awsome, so good I can use you as an example of good form.
Curin - DRIVE THOSE ELBOWS US.
Thanks for letting me teach today it is always an honor.
thanks sir swine for the great class yesterday :)
Sir Swine, great job last night. I will take a class that you lead anyday!
Thanks guys. I love all the support and I will always try my best to make sure you are getting the best from me each time. I also welcome any advise you might have to offer to make me better. Just tell me when you see me.
my advice would be to tell shawn the truth, he actually sucks. lolololol.
kidding, kidding.
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