Rest Day 11/25/12 C
XF718 Turkey Leftover Road Ride
When: TODAY, 12:30pm start
Meet @ the box – arrive at 12noon if you need a bike check / air.
Goal: ten loops in Prospect Park (34 mi), 16-18 mph pace (we can split into moderate/fast groups if we have enough riders)
Gear: helmet, lots of layers, water, snack, spare tube.
Organizer: Antoine
The Basics
The Morning Basics series will begin this week. Class will run Tuesdays and Fridays at 7am for 2 weeks. Space is still availible, please contact the Box to reserve a spot.
WOD 11/25/12
5-8 Minutes of Hip/ Shoulder/ Back Mobility
WU- 800M Run @ 80% RPE
Olympic Lifting Total
Max Snatch– 1 Rep/Max Clean & Jerk– 1 Rep (three attempts to reach 1 Rep Max)
Notes: the first rep should be a weight that you know that you can do three reps at. The second a weight that you know you can do one heavy rep at. The third attempt should be based on how well the first two lifts went. Olympic Total=total weight moved
Good luck everybody today!!! C’monnnnnnnnn Sensei! You got this! =)
he did great, and he made some really funny jokes 🙂
Awww thanks Tambot, I know if you weren’t injured you would have done amazing… Congratulations everybody!!
We all miss you Nik! Everyone wants to WOD with you again, your so strong. Get well soon 🙂
OLYMPIC LIFT TOTAL
SNATCH 165lbs Match
CLEAN&JERK 225lbs Match
TOTAL 390
Tabata squats with active recovery hold at the bottom. 110. Nice little twist to the tabata.
Snatch – 145 (PR)
C&J – 195 (PR)
Total -340#
Congrats on the PRs.
Thanks D. Although not pr’s today, solid work in your part. 235 is gonna be there next time!
Thanks brother. Next time I will get that 235 up.
Congratulations to everyone who PR’ed today the list is too long to post here but you know who you are 🙂
To those of you that did not pr today, PLEASE do not be discouraged. Use today as an assessment, a bench mark if you will and get fired the Fuck Up!!
I am awed and inspired by all of you and want you guys to know that it is an honor to be your Coach. I Relish in your successes and suffer with you in your failures and I truly appreciate every single one of you. Just in case you haven’t heard me say it in some time, from the bottom of my tiny black heart.. Thank you! 🙂
I’m very lucky to have you as my coach. I could’ve went to any box but came here because Lloyd mentioned this box to me. I think if I would’ve went elsewhere I probably wouldn’t have liked it as much as I do.
Thank you for your commitment to greatness.