NEWS
- NEW GEAR: Thanks to Jayme of j-styled, Daybreak is now selling a limited run of one-of-a kind, vintage flannels. First come first serve. Get them while you can!
- BARBELL CLUB: December Barbell Club will be Sat 12/3 and Sat 12/17 at 10a
- EVENT: Ladies Night is Friday, Dec 2nd, at Erica’s house at 7pm. Ladies, wear your pj’s, bring a gift for yankee swap (no more than $25) and sign up at the front desk to let Erica know you’ll be coming and what app/dessert you’ll be bringing. Address will be provided at the box.
- EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
EMOM 20
Odd: 80 Meter Shuttle Run
Even: 1 Round of “Cindy”
*Cindy is: 5 pull ups, 10 push ups, 15 squats
Post Completed Rounds to Comments. Compare Scores HERE
4 8 12, pull ups in sets of 2
Bike; 4, 8, 12; sit ups
Rx [run: 24-30, Cindy: 33-34] paced the first run all wrong (30s). The rest were 24-26.
3, 6, 9 – bl band PUs ( sore arm), push-ups on toes through 6rounds( then 3 toes, 3knees)
3 SRPU. 20:01 to finish.
Scaled Cindy as 3 push-ups/10 sit-ups/15 squats
Rx
Rx
Did first half RX, then scaled to 4/8/12 to finish within 45 second range.
3/8/10 – started rx but only lasted 3-4 rounds.
Hands are really sore.
4/8/12
My notes: strung all 4 pull-ups together for all 10 rounds. Each round of Cindy took about 45-47 seconds so picked correct scale.
RX
first/last runs :19/:17, :22-:24 in between. Nice push on last one Dusty, Think I would have blown up if you were next to me the whole time 😉
Rx
5 RR/ started with 10 pu then dropped to 8 / 15 AS and 80 m runs- most rounds had 10-15 secs to rest but some were pretty close.
Rx
3 rounds RX; 7 rounds 4,8,12.
Scaled Cindy to
5 -1 arm KB 26# to eye height
10 sit-ups
15 air squats
Tried to keep up with Jim on the runs:)
7 rounds rx, with the exception of knee push-ups
Last 3 rounds, Cindy 5-10-12 (still knee push-ups)
Rx
I was sorta all over the place:
Rd 1-7 – 5 strict ring pull-up, Rd 8 – kipping ring pu, Rd 9-10 – kipping pu on bar
regular push-ups
lunges
35# KBS instead of pull-ups
8 Rounds Rx
9 – 5/10/10
10 – 5/8/15
First Day Back
Rx
4-8-12. Purple band pull ups, knees push ups. Skipped half a round, so 19 minutes. But hey a lot better than last time! was 3/6/9 with blue band.
Rx. barely. those pushups!
Bike for run
Rounds 1-5 RX, Rounds 6-10: 4-6… pushups were brutal