6.16.2014

W.O.D. 6.17.14


Remembering the King and Queen 2013- Jess C. 

For time:
Run 400 meters
65/95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
65/95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
65/95 pound Thruster, 9 reps
9 Pull-ups

Wod Demo:
Click here to watch 2012 CFKoP take on this WoD

Coaches Notes:
Use the Speed Bump for the 300 Meter turn around point.

Quote:
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort."
-Herm Albright
at

11 comments:

  1. UnknownJune 17, 2014 at 6:09 AM

    If your life can't be made into a best seller then you're only living half of a life. Ask yourself is the "book" that you're currently writing a book worth reading?

    ReplyDelete
  2. Aimee LyonsJune 17, 2014 at 8:14 AM

    6 am:
    Jon P. 12:06 rx
    Tropical Pete 11:30 rx
    Gina 11:33 rr
    Pat 16:07 75#
    Nick 13:00 75#

    ReplyDelete
  3. MirandaJune 17, 2014 at 10:34 AM

    Anyone in for a friendly game of volleyball tomorrow at the Plymouth Community Center?

    Need a few players, sand courts. Planning on playing around 530/6

    ReplyDelete
  4. Stephanie VincentJune 17, 2014 at 12:00 PM

    This week in structured strength....
    Clean & Jerk plus Clean- warm up then 6 sets-increase weight each set or use working weight through sets

    Yoke Carry, Prowler Push or Sled Drag - 20m x 6 (rest in between) incerase weigh each set or using working weight throughout

    Dumbbell Shoulder Press- 3 sets of 10 increase weight each set or use working weight through sets

    Accessories: 1) Bulgarian Split Squat w/DB 3 sets of 10 each leg 2)DB/KB Rows- 3 sets of 10-15 each arm  3) Med Ball Bugs 4x10-15

    ReplyDelete
  5. Stephanie VincentJune 17, 2014 at 2:17 PM

    Some news from custom fit meals....https://drive.google.com/file/d/0B_APrn__a4BPb2tDLTlON3R4bHM/edit?usp=sharing

    and the meal of the week Pork Carnitas...
    https://drive.google.com/file/d/0B_APrn__a4BPS0xScFhMbzN4c0k/edit?usp=sharing

    ReplyDelete
  6. Stephanie VincentJune 17, 2014 at 2:36 PM


    We got a call and these guys are planning on stopping by at the gym on their walk to the west coast in the next day or so. If you happen to be there when they do I wanted to give you the background about what they are doing.

    http://liferxd.com/2014/04/19/advance-across-america/


    https://www.facebook.com/AdvanceAcrossAmerica

    ReplyDelete
  7. Barb ZJune 17, 2014 at 2:44 PM

    That is really cool Steph. If they come on Thursday, I'll watch their dog while they work out.

    ReplyDelete
  8. UnknownJune 17, 2014 at 6:31 PM

    530

    JOHN 16:47 85#
    DANA 13:32 55#
    MATT 17:02 65# power clean + press

    John-great intensity, stick with the bigger sets-you can do it
    Dana-you are stronger than you think!! pick up that bar and hold onto it girl. great job
    Matt-pullups looked great, let's keep an eye on that knee.

    ReplyDelete
  9. Paul SJune 18, 2014 at 9:27 AM

    Diane 15:19 sc
    Fran 12:44 sc
    Jonathan 11:58 sc
    Joy 12:08 sc
    Susan 14:00 sc
    Barb 13:24 sc
    Rich 16:45 sc
    Marni 11:40 sc
    Jeff 12:49 RX
    Rach 13:12 sc
    Stephj 12:50 sc
    Michal 14:43 sc
    Fayth 14:25 sc
    Matt, Ryan, D - Hot enough for you?

    ReplyDelete
  10. Stephanie VincentJune 18, 2014 at 9:43 AM

    12n
    Pam 12:51 RR
    mark C 14:17Rx

    4:30p
    sarah W 13:32 15#/bnd
    Tim M 11:15 rx
    Guilia 13:43Rx
    Jill 13:39 Bnd/55
    Nick 17:44 Bnd 65
    Justin 14:45 65
    Jess 11:58 45#/Bnd
    Alex F 12:38 65#

    ReplyDelete
  11. UnknownJune 18, 2014 at 6:11 PM

    5:30 Mobility

    Derreck
    Dave N
    Justin R
    Michal
    Matt E

    ReplyDelete