REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
5 Rounds:
15 Wall Balls (20/14)
12 Deadlifts (185/135)
9 Burpees Over The Bar
Post Time to Comments.
Courtesy of CFLP
ENDURANCE
Run 1600m, 200m, 1200m, 400m, 800m, 600m
Rest 3 min between intervals
9:57 rx. Did this one with Mel on Saturday before the competition. It’s so bad, yet so good.
Working on my weakness.
Endurance WOD w/Mel at track:
1600, 200, 1200, 400, 800, 600
3 min rest between runs
14:42. 165#. Lower back just not feeling it today
10:00 rx. Great push from Bill.
14:22, 10#wb to 9′ (15 first set then 8/7); 115# DL (all straight)
16:27. 155#
Wendler bench.
19:40 – 8# WB (straight), 105# DL (6/6)
15:10, 10# WB ( didn’t hit target for all) 115# DL (unbroken), step overs for BOB
9:40 Rx
That was really tough.
11:45 Rx. i thought i was moving well until I saw the times that Bill and Willis put up. Hats off!
12:51rx
13:21 (I think) rx. Doosie. I rested more than I should have.
9:52 Rx
16:04 Rx this one was SO deceptive. Wanted to cry halfway through. Took way too many breaks. Cash out 25 105# BS
15:16 10 # wb ( missed mark more than hit it) 95# DL- unbroken 3 or 4 rnds, burpee step overs
13:30 Rx
14:03 14#, 135#, 18 ball slams each round to rest hand
15:16 – pushups for burpees
Hudovan, Protector of the Gypsy Sloths!!!
12:20 – 100# DL 10lb. WB
12:37 Rx
15:06, 125# DL & 14# to 9′ (that 10′ line is the death of me). Slow & steady today.
12:41 Rx (with a short restroom break)
11:24 Rx
12:58 for me this morning. 165# DL 20# wall ball.
Did 20 reps of wall balls in the first 2 rounds.
15:31 #14wb to 9′ target. #135 DL
13:04 Rx (plus a guestimated :35 for the first rd of WB b/c I didn’t start the clock correctly ?)
So glad I had Jess to suffer thru this one with me!
PT Band walks before…feel the BURRRRN?
16:17 14#, 145#
12:10 Rx – sooooo slow. Sweating out weekend toxins
Endurance WOD: 1600 m 10:23, 200 m 1:04, 1200 m 7:25, 400, 2:12, 800 m 4:43, 600 m 3:33
11:33 3 rnds 135#, 14# 9′ – loosing form on deadlift decided to call it after 3rd round
15:50 10# wb /135# DL
11:26 rx… With about 8 missed wb reps… Hate the 10ft target
15:08 Rx, too much rest on WBs