WOD 4/7/13

1. 

   Tina D says:

   04/07/2013 at 10:52 AM

   Warm up-
   7 min AMRAP
   20 ground to OH with 25#plate
   20 squats with 25# plate behind head
   3 burpee on the plate every minute
   *no clue how to score this so I just didn’t keep track

   Mc Ghee- 30 Minute AMRAP of: 5 DeadLift (275/185)/13 Push Up/9 Box Jumps (24/20)
   Did this with 120# and kept myself honest with the pushups and stayed strict all the way through. I love shit like this and would like to incorporate more long workouts into my routine to get my endurance back to what it used to be.
   17+5

   Reply
2. 

   Cory says:

   04/07/2013 at 1:21 PM

   So this warm up paired with McGee was bordering on sadistic.
   500m row / 30 PU / 40 su / 50 as / 500m row – 8:15

   McGee – 5 DL @ 255# / 13 push up / 9 box jump @ 24″
   13 rds + 5 + 13

   I added 10# to the deads from when I did this 2 weeks ago and went unbroken every round on those.

   A little aside – I wanted to thank Iz for all the hard work he puts into the programing everyday. It is impossible to please all, everyday, but coach you do a great job and it is appreciated. In just the last 2 weeks I have PR’rd my jerk @ 210#, my front squat at 275#, thruster @ 190# and snatch @ 155#. And I have seen so many others accomplish the same. I know it is up to us as individuals to show up, put in the effort and push to accomplish our goals but having the direction every day to help us get there is a huge part. I also want to share the attaboy with Tammy. You have put in a lot of extra effort to increase your fitness and form knowledge through all these exta certifications and it shows everyday in your coaching style and your confidence in what you are telling us. Hope you kicked butt at kettle bells this weekend. I do want this to be clear though – I F’ing hated you guys at about round 7 of McGee.

   Reply
   • 

     Tambot says:

     04/07/2013 at 2:49 PM

     Thanks for the lovely note Cory!
     Right now I am still at the cert and my arms ad hands are cooked. I love kettle bells and I am having a great time learning new cueing techniques

     Nice work on the PRs everyone and Yes Izzy your programming is amazing. I get upset when I miss workouts. Funny thing, I will miss a good one and swear that the next day I will do the one I missed – then the next day the WOD even better. 🙂

     Reply
   • 

     Antoine says:

     04/07/2013 at 4:27 PM

     Congrats on your PRs, Cory. The FS alone was a 20lbs PR, right?

     Reply
     • 

       Antoine says:

       04/07/2013 at 4:28 PM

       And a huge thanks for Head Coach Iz and Coach Tammy as well for all their efforts and a successful open season.

       Reply
3. 

   Antoine says:

   04/07/2013 at 4:26 PM

   7 loops (plus one shortcut loop) in the Park – 23 miles in 1h40m. Fastest minimum pace up the hill was 17.2mph (PR) on the 5th loop.

   The wind made it a little chilly but a fun pair ride nonetheless. Glad the riding season is here again!

   Good work tackling McGhee again guys!

   Reply
4. 

   Coach Iz says:

   04/07/2013 at 9:27 PM

   Thank you Cory, Tamy and Antoine 🙂 I appreciate the compliment and Im very proud of all of your successes!!

   Reply

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