Strength/Skill Work Pistols: Complete 5 sets of 5 reps per leg. Work on depth, if you can do them unassisted then add weight.
WOD
400m run
10 shoulder press
400m run
20 push-press
400m run
30 push jerk
400m run
For time.
Use ~80% of your shoulder press 5RM not to exceed 95/65lbs.
WANT. Except for the whole mile of running part…
Do not go into the gym at 7am if you hate running. You’ll get called out for being grumpy. Why would anyone want to go into the gym at 7am anyway?!
5 & 6 am never have any grumpy people! we are too sleepy and it’s still dark when we run so we can stay that way.
Running does not get me excited to do a WOD but I am going to try and remind myself how thankful I should be to have 2 legs and a functioning nervous system. It should not be hard since the patients I saw last night were not so blessed. Thank-you God for legs and a functioning nervous system and a heart to pump blood and lungs to breath very, very heavily with while I am running.
Uh, my favorite part of this wod was the running. My least favorite part was listening to The Outfield. I just want to use your love toniiiighht . . .
JP, 7:00 am is late. Frank is right. Just come at 5:00 or 6:00 am and then no one can see your grumpy face in the dark. I mean, seriously, I usually come at 6:00 am just to hang out…for fun…
Name Time/Wght/Pistol Hgt/Wght
Ed 1256/75/15″
Allan 1355/55/19″
Scott 1402/75/20″
SK 1259/42/17″
Dean 1409/45/15+20# plates
Diane 1545/37/19
JP 1405/Rxd@95/14″
Katie 943/55/no plate
Tony b. 948/35/12″
Robin 1245/35/12″w/plate
Kenan 1221/35/12″w/2plates
Lisa 1309/22/20″
Anna 1244/37/12″
Dan F. 1240/85/no plates
MCK 1405/38/no plate for 3
KK 1335/90/21″
Allison 1259/28/20″
Mike 1141/Rxd95/9 3/4″
Tina 1333/45/~13″x3 per leg
Amber 1409/42/2 platesx5
Gary 1309/80/22″
Rustan 1003/85/50lbs
Troy 1031/Rxd95
Red 1346/65/no bands
J$ 1435/60/13.5″
Stew 946/45/8″
Brian T. 1355/70/16″R/12″L
John 1433/Rxd95
Taye 1357/50/5xfloor?
Ezra 1432/55
Amanda 1203/42/14″
Stacey 1425/32/19″
HH 1253/32/19″
Nathan 1155/75/19″
Amy 1345/32/14.5″
Mike H. 1031/Rxd 95/20″
Elin 1323/Rxd65
Leslie 1403/46/15″
A 1416/45/20″
Correction on my time… 13:35. I know cause I saw it on the Clock Gone Bad!
Have I mentioned yet this week how much I LOVE CFA and all you looneytunes?! (And breathing very, very heavily when I run!)
Jana — I love that photo of you woman! What a powerhouse!
JP- don’t listen to the a.m.ers ..too many sequins and sparkles have fallen off Tamara and made the others delusional … Working out in the morning is ridiculous and absolutely absurd .. Stick with the happy night crawlers!
we do it bigger and better anyway .. Lol just jokes..
Jana, that is an awesome pic.
Jana, I see a new Facebook profile pic in your future. All you need to do is use photoshop to paste in Jove’s head poking out under one armpit and Seth’s head poking out under the other, and voila! Your wonderful life all in one picture.
Allison–yes, the outfield! That song is still lurking in my head.
Wow! Thanks Aidan and Carly! And, Miriam, the visual image of that Photoshopped picture is hilarious. But, at the moment, it makes my brain hurt to think about making it.
Oh, and The Outfield is awesome!