Williamstown/EHT
There will be no morning sessions today.
Check back for further updates.
Lift:
Back Squat
3-3-3 @ 75% of 1RM
(Last completed 12/23/10)
WOD:
"The Sprint"
350M Row
50 Box Jumps 24"
350M Row
(Last completed 7/1/10)
Post loads, time and thoughts to comments.
Posts
27 comments:
Steve C - my leg is feeling a lot better, so I am thinking about doing Monday's wod either tomorrow or Friday afternoon. When are you going to try to fit it in??
Jax-I can do Thur. or Fri. 4:30. You tell me when and I'm there.
I will be there @ 4:30 both days, so whenever you show up, I am ready for that monster of a wod!!
If you look at Main Site today you will see a picure of a variety of tails. Affiliates have been pushing the envelope on fitness and nudity. I believe its our chance to get OTG on the mainsite. I am voting for the following pic:
Joey O wearing his tight Lulu Lemons
Upload the video of Tony and Hannah in their birthday suits doing a turkish Get Up once again
Nick showing off his KB Swing for the thousand time
Brett taking his shirt off in a workout...while he's coaching
Joey O wearing his Lulu lemons...kind of have a man crush lol
Any other suggestions?
I wish my a$$ looked that fab (doing more squats as we speak!!!). Putting that pic up on the Main Site?... =O Yikes! The posts are already heating up!
Brett and Wayne already beat us to the punch matty, damn. Was really gunning for the spot on the mainsite. I caught them in open gym filming their entry
http://www.youtube.com/watch?v=YWoNIrMYJc8&feature=player_embedded#!
All other classes should be on for the rest of the day right? Roads are fine.
Just in case I am not the only one leery of paleo mayo(aka whipped raw eggs). I made chicken salad with 1/2 of a very ripe avocado instead of mayo and it was great! Added salt pepper splash of lemon juice and some chopped nuts and dried cranberries. Would def do again!
Matt was too embarrased to post a pic of himself so I thought I would share it for him...
http://s1228.photobucket.com/albums/ee442/smazzoni921/
r there classes tonight? not are how bad it is up there
Lift: 225(3, 255(3), 265(2)(F)
Wod: Rx'd 4:10
There are classes in both Williamstown and EHT tonight.
Sounds delicious Jen! Already tried a derivative of that and it came out well. 2 Avocados, 1 finely chopped shallot, 1/2 lemon, cracked pepper, sprinkle of salt, 1 chopped tomato, and parsley.
I'm in the process of making my own mayo w/ avocado oil and am not concerned w/ the raw eggs..:)
Does that include 4:30pm?
matt?? matt mazzoni??
http://i56.tinypic.com/2yo4rw6.jpg
Lift: 225 lbs.
WOD: 4:58 rx'd
Lift: 195
WOD: 4:18 RX'd.
Need to work on those box jumps, should have pushed a little harder.
Great job 4:30!!! Way to get after it.
Nearly fell on my face on the first 2 box jumps after row 1... I literally yelled out "What the F@#$?!?!"
And Nick... way to be right there in my ear reminding me I can go harder/faster on that last row.
Lift:
2 w'up sets of 3 @ 50-60% = 135 & 165
3 set of 3 @ 75% = 205
WOD:
4:31 rx'd
Great class tonight @ 430. Nick , nice job running all those heats.
Lift 185
SPRINT RX's
5:03 could be faster on box jumps next time
Great work everyone
For all of you participating in the paleo challenge... I made the Rolled Flank Steak w/ Spinach (meal of the day on 1/4/11) today and it was amazing! Easy to make but did take some time. Go with a large cut of meat, maybe double the "stuffing" and make enough for two meals. YUM!!
Reading the blog, reaized I did the lift wrong.
Been cooking up a storm lately.
Last night was the salmon with sundried tomato pesto, and tonight was the taco less salad with mahi mahi.
Both recipes are on health-bent.com. Check'm out!!
Lift 185lbs
WOD: 4:12, my shorts kept getting caught during the first Row, thought I might have to take them off!
Awesome class at 4:30, great to see such a big turn out!
Way to crush it everyone!
Lift: 150 (!!)
WOD: 5:56.
Not rx'd 20" box because I'm still a crybaby about box jumps.
Awesome job 6:30.
Had a friend say that you can put fish oil in freezer by the time it reaches room temp it is far down enough that you don't get any burps. Worked!
jen, buy fish oil that is "enteric coated"
Lift 115. Felt light but glad my form is improving.
Wod: 7:17 rx'd. Making box jumps much more difficult then they need to be by adding a little squat in there....wasting energy and time.
Nice work everyone!
Home WOD: 8:00AM(wasnt sure if we would be open)
50 burpees
50 Airsquats
50 situps
50 pushups
50 Double unders ... for time
15:49
Shoveled out 2 houses, 4 cars (parents were happy) that was a WOD in itself :)
*** then went in for open Gym @515PM. feeling great
(Max Deadlift=205)WHOOT!
Paleo news:
Cooking so much -I feel like I need to start a cookbook -- Made my own mayo with the raw eggs - and it was A- OK ...but i will try Avocado it sounds tasty... can I say yummy on the Almond pancakes !
lift: 225 all 3 sets
wod: 5:13 RX, need to be much faster on those box jumps, couldn't really get them going after the row
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