WOD 9270- Monday
JZ eatin burpees for breakfast.
Our Fight Gone Bad 5 team is up to 15. Have you registered yet? Register now and help us reach our fundraising goal of $6,000. Kayla, Paul, Michael O, Lindsay, Andy, Olga, Billy, Sarah, McLean and jerk, Lisa, Heather, James, Erin, Andy N and Scott are all in the fight.
Back Squat 3 X5
Followed by:
3 X 350m med ball Run 20#/14#
September Foundations has just 2 spots left! Sign up here.
It’s here! The Fight Gone Bad Challenge! Registration is open and will run until Saturday 8/28. Sign up today and then go register for FGB5 9/25!
Schedule note: Labor day weekend there will be no 10am Sunday (9/5) or 6am Monday (9/6) class.
18-31 27th Avenue
Squat: 95/110/120
Med Ball Run: 2:00 and change/2:00 and less change/2:00 and more change. Didn’t quite make the negative split.
@ Mike: Everything arrived at work nice and dry.
Glad you didn’t have to wring out your work socks too:)
Everyone please sign up for both FGB and the FGB (nutrition) challenge! Let’s do it!
Is there any sort of make up FBG day? I think the Black Box is doing one a few weeks later for peeps who can’t make it that day.
Jess, Yes, we can do a make up day if you will not be in town. Andy H and Naz are going to make it up so I can set up a day for you to join them and make it up.
That’s great! If we are going to make it up do we sign up for it like everyone else does or no?
yep, just email me and Paul that you will be doing FGB belated…thanks..
Alligator surfaces in queens
http://mobile.nytimes.com/2010/08/23/nyregion/23reptile.xml
##WORKOUT (in Europe):
Shoulder Press 2×10 @ 88lbs; 8 @ 88
light Isabell (Power Snatch 30 @ 88lbs) in 4:25
##NUTRITION-Log:
bfast: 4 egg omelet w. broccoli, peperbells and onions
lunch: protein shake
dinner: chicken kebab
Well, it only took me 6 months but I finally did a wod that involved running.
14# medball: 1:57, 2:14, 2:17
Back squats: 105, 115, 125 (5# more than last time)
Yes!!! Great job sarah!
Nice improvement on your squats. Keep those increments going each time.
Back Squats: 125, 145, 155
20lb med ball run
lap 1: 1:40
lap 2: 1:39
lap 3: 1:42
Back Squats: 50, 70, 80
(keeping it light on the back)
14lb med ball run
lap 1 – 2:08
lap 2 – 2:28
lap 3 – 2:18 <– no idea how I got faster.
Lesson learned: Do not fear the running WODs! You can get through them
First CF WOD in a month!!!!
Back Squats: 50, 70, 80
Running: 14lb medball
#1: 2:00
#2: 2:12
#3: 2:20
I squatted 245 lbs for 5 reps on my last set!
Wow, nice numbers gang! Nice to have Jess and Linds back in the game!
Andy, love the fact that you are so dedicated to your nutrition keep it up and you may be able to win the “German Bear Belt” upon your return.
Back Squat 3 X5 135, 145, 155.
The German Bear Belt is going to be mine!
Never!!!
Back Squat: 85, 95, 100 (pr)
3x med ball runs: 1:57 and can’t remember the others. Around 2 minutes. 14lb ball.