Thursday, October 2, 2014

 
Partner WOD
Split the work (partner 1 works while partner 2 planks)
200ft walking lunges (weighted if desired)
200ft bear crawl
100ft burpee broad jump (partner alternate each rep)
100ft wheelbarrow (switch at 50ft)
200ft walking lunges (weighted if desired)
100ft bear crawl
100ft burpee broad jump (partners alternate each rep)
100ft wheelbarrow (switch partner at 50ft) 
 
Potluck WOD tomorrow night at 6:30pm! Sign up on the whiteboard!

19 comments:

  1. Replies
    1. Jason you can't just take Kristi's spot with a good morning. Needs to be a just finished Fran before the 5am class! Ha!! :)

      Guess what tomorrow is everyone????? Where will you be at 6:30?...

      And who's back and tail bone are rubbed raw? ;()

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  2. Good Morning Jason! :-)

    I will miss the partner wod today....looks like fun. But I will be there for Yoga!

    Make it a great day!

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  3. Great WOD, thanks Charmaine! Jason was my partner. "Shit was good" is the phrase we used to describe the WOD. Good day all!

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  4. I must say, I feel fantastic! I still have no pain on my arm. I did 5 kipping pull ups and 5 ring rows for the warm up and did the WOD without modification. Also worked on handstand walk. :-)

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  5. Great workout today! Really feeling the abs today.

    Partner WOD was lots of fun. My partner was Alma. We were motivated and pushed through the burn!

    For the lunges I used 35 pound kettle bells. #smoked.

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  6. L pull-up challenge day 2, week 4 complete! My abs are destroyed from Annie so I did high knee pull-ups.

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  7. I really got to work on my facial expressions when I lift. Enjoy the WOD today everyone.

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  8. Fun partner wod today with Harley.....we got to chat about guns, so that was a plus. My triceps are still ridiculously sore from Monday. Abs not so much....which makes me worried about tomorrow. Also did week 1, day 3 of the pull up challenge (knees up, not true L). Feel the burn on those negatives! I appreciated Charmaine's encouragement and coaching today.

    Very thankful for my CFNM family and thanks to the 5:00 am'ers for welcoming me back to the group.

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  9. Alright the Paleo Challenge is over.

    Pre Post
    Chest: 41" 39"
    Waist: 35 1/2 34 3/4
    Hips: 39 1/2 37 1/4
    Weight: 172.6 165.6

    Now to be a man and face the music for the cheats.

    Thursday, September 11: Ordered a salad and forgot to exclude balsamic dressing.
    Friday, September 12: 2 Crown Royals and water
    Thursday, September 18: 2 glasses of red wine with a client
    Saturday, September 20: 3 Modelo Especial
    Tuesday, September 23: Handful of chips and salsa at Glorias

    Finally, Saturday, September 27: After the competition I had 2 flour tortilla's with my fajitas at Primos.

    LAY IT ON ME DOC!!! I KNOW THIS IS GOING TO HURT ME MORE THAN IT HURTS YOU.....................

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  10. Big ups to you John. Great Job!!

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  11. Partnered up with Nicole for the workout today and we timed out at 13:36.

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  12. Partnered with Caine today and came in at 13:44. We didn't realize the bear crawls were 50' and not 100' a piece. Either way what a great work out!!!! The bomb dot com!!!!

    John B

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  13. Had a great workout with Patsy this morning. Thanks for coaching us Jason. Pull up progression completed. I think 6 was my max when I started - today I did the 7Ls and 5Ls with little struggle - I only had 5Ls left for my max.

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  14. Had to work today, so no wod except for tons of walking at work!

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