W.O.D. 4.21.14

Squat Clean Thruster 135/95#
Handstand Push Ups
Kettlebell Swings (55/70#)

"That's the biggest gift I can give anybody: 'Wake up, be aware of who you are, what you're doing and what you can do to prevent yourself from becoming ill."
-Maya Angelou


Unknown said...

So it's Monday (I know thanks for reminding me, right?). That doesn't mean that it can't be an exceptional day. If you put your energy and focus into how awesome it can be, it will. What do you have to lose? Seriously?? If it works you have a great day. If it doesn't you can be like "told you so".

Jason Lyons said...

I am trying to confirm our trip to the Sunday or Regionals. Thus far, I have:

1) Jason
2) Aimee
3) Ryan
4) Andrea
5) Travis
6) Tim M
7) Justin R

Please confirm if you are on this list and add yourself if you are not but would like to be. This is for a day trip to VA to see Regionals on Sunday May 25th. I will be renting a 15 passenger van that Tim has graciously volunteered to drive just in case we inbide too much.

AK47 said...

Jason, I and Jen would be interested in going if you have room for two. What are the costs? Do we buy tix separately?

Mike T. said...

6am - Girl Talk
Gina 13:29 sc
Zelda 17:08 sc
Michal 14:20 sc
Rachel 14:28 sc
Welcome to Michal who completed her first class today. I saw great improvements in the cleans throughout the wod today.

Jason Lyons said...


You can buy tickets there...at least you were able to every other year. We are buying tickets separately. I do not know how much the van will be. The problem is that most places are closed for a return on Sunday and most places are closed on Monday for the holiday. We may need to rent at the airport but I can't imagine more than 20 bucks a person?

AK47 said...

Sounds good, Jason. Count us in. Thx.

Stephanie Vincent said...

For those of you who don't know there is a structured strength class on Mondays at 6:30p, Tuesdays at 10:30a, and Wednesday at 7am.

The class is a coached strength class. This week we will be doing the following (please note we can adjust program for injuries/ability and for those completing the WOD before or after Structured Strength)

1) Push Jerk + Split Jerk
Warm up to about 70-80% of your max, then EMOM for 5 minutes complete one push jerk and one split jerk

2) Deadlift 3 sets of 5, 3 Sets of 3 and then drop set of 10

3)Bench Press Heavy 5x5

4) Accessory Exercises (as time allows)
Ab roller- 3 sets of 5-10
Ring Rows- 3 sets of 10

Jason Lyons said...

Justin R: 20:08 (95/70/sb)
Kate F: 21:26 (35/26/sb)
Ryan B: 15:14 (135/97/sb)
Regi: 14:25 (65/44/ab at end)
Kelly: 17:24 (65/25/sb)
Roman: 19:36 (100/70/hspu)
Travis: 22:14 (125/45/sb)
Tracy: 16:53 (70/55/box)
Keith: 23:21 (rx)

Justin R: Best stink bugs in class...try the wall soon
Kate F: Way to tighten your core in your swings
Ryan B: I told you that you could do multiples..dont let your head get in the way
Regi: Open your hip QUICKLY on the HSPU, slow = hard
Kelly: Great to see you again, awesome job fixing your knee position
Roman: triple digits baby and it was still too easy
Travis: 5 stink bugs a night!
Tracy: AWESOME thrusters...made it look easy
Keith: Great technique all around...great job!

Unknown said...

5:30 Mobility

Ryan B
Jen F

Great work tonight guys! Especially for those of you that stick around after class!
Don't forget that we added another mobility class on Tuesdays at 6:30PM!

Miranda said...


Oleg 18:39 scale
Peter 21:15 rx
Mark R. 20:16 scale
Joe C. 22:01 scale
Alex 20:43 scale

Great job this am!!

Keith B said...


Alona 17:15sc
Tim H 17:23sc
Jen So did work
Jason I 19:53sc
Jill C 15:14 sc
Shawna 17:09 sc
James 17:46 sc
Ryan S 15:09 sc
John M 18:11 sc
LP 13:34 sc
Josh P 18:40sc


Fransisco 18:30sc
Conn 16:08sc
Dave N 25:01sc
John B :)
Derreck 21:45

Paul S said...

TORI 14:08 SC
SUE 14:42 SC
DIANE 15:11 SC
NICK Z 13:21 SC
ANNE 12:44 SC
BARB 13:22 SC
FRAN12:01 SC
FAYTH 14:45 SC
JILL 16;19 SC
MARCI 16:23 SC
STEPH C 13:41 SC