Another new .com workout. As you can see I have really been feeling what HQ has been putting out lately and I am trying to incorporate it into our program as much as possible. We have had to change this one a little bit but the principle and energy systems involved are consistent with what Dave Castro and the boyz were going for.
Tech:
Mix Grip Bench Press 9x3 w/t 90sec break between sets - Each set you are going to switch from a wide, medium and close grip bench press.
WOD:
Complete as many rounds as possible in 20 minutes of:
7 Front Squats 135/95 - No racks
35/20 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
35/20 pound dumbbell Overhead walking lunge, 10 steps (left hand)
SQT Leaderboard
Ladies:
1. Annie 4:29
2. Robyn 5:04
3. Roe Roe 5:09
4. BB Guns 5:28
5. Smel 6:22
Men:
1. Scott 3:41
2. Solo 3:53
3. Pie 4:08
4. Nick 4:10
5. Danimal 4:12
**Steven Bunches 3:25 offsite
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2010
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August
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- Squat Clean Thrusters and CTB Pullups
- Happy Birthday "The Other Annie"
- Filthy Fifty
- Saturday WOD -- 5K Row Leaderboard
- 5K Row -- More Classes For Today
- Squat Snatch + Thruster WOD
- Deadlifts and running -- Bye Bye Danimal
- Burpee, Box Jumps + Toes to Bar
- Team WOD for tomorrow and Brunch at Milestones
- Brunch Tomorrow?
- Unbroken WOD
- Rest Day / Make Up Day - Chief Results
- The Chief
- Heavy Snatch
- Good Lord Its Hot
- Surprise
- Push Press - AMRAP in 12min
- Rest Day / Make Up Day
- Mix Grip Bench Press -- AMRAP in 20min
- SQT
- Lil Barbara
- Repeat Saturday WOD
- Izzie -- Steven Bunches Sighting
- Rest Day / Make Up Day - Peak Performance Project
- 2 For 1 Wallballs
- Hope Everyone Enjoyed Their Long Weekend
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August
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Wow, i love it !!! see you 530 !!!! :) Robs
ReplyDeletethanks to Annie for all the desserts tonight, going to feel this tomorrow !!!ha
I know, I feel like the Pavlova may come back to haunt us in the burpees! lol
ReplyDeleteI love all the .com programming Chris. Still hope we hit that heavy front squat to thruster and chest to bar soon!!
Annie
you mean the 3rd slice of Pavlova was a bad idea?
ReplyDeleteHere is the recipe, just to tempt you even more!
ReplyDeletehttp://www.nigella.com/recipe/recipe_detail.aspx?rid=283
Next BBQ party will be even bigger with eve n more people. End of the summer BBQ at the gym perhaps? I can help organise. Geoff will BBQ food for you, he's good at it! :-)
(the other) Annie
I like how you volunteer him....does he know?
ReplyDeleteI know there was talk of some kind of BBQ while we were doing the whole30. Any idea when we could organize this for?
ReplyDeleteIf the gym doesnt work out - i would be happy to have everyone up to my house for an end of summer BBQ. I was thinkin of doing that anyways. Let me know if i need to start cleaning up.
ReplyDeleteI say let's get planning guys! I am out of town Saturday 28th and Sunday the 29th, I would hate to miss it!!
ReplyDeleteAnnie :)
BBQ at the gym is a for sure go. How does Saturday the 21st work for everyone. Saturday morning workout followed by some good old BBQ and a few soda pops. Perhaps afterwards we can head up to Knights joint for some yard games and scrabble.
ReplyDeleteWe'll be in Edmonton on the weekend of the 21st for my 1/2 marathon attempt so (th'other)Annie would have to volunteer someone else as BBQ slave. ;-)
ReplyDeleteGeoff
No go... How about August 20th or August 27th sound?
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteBBQ sounds fun! I also wanted to host an end of summer outdoor pool/hot tub party maybe Sunday August 29th! Let me know if anyone is interested.
ReplyDelete~Amanda
We were planning on being in Whistler the 21-22. Friday the 27th is good. But I am away 28-29th.
ReplyDeleteAnnie
If we do it on the 27th I will bring a few pavlovas!
ReplyDelete(the other) Annie, who just had another slice of pavlova. (thank God there isn't anymore left!)
Hey guys!
ReplyDeletefyi I am hosting an end-of-summer bbq on Saturday 28th. All are welcome! 5pm start, or whenever really, until the wee hours of the morning. Drop by for beverage or ten and bbq up some meat. We'll get lawn games going and kick back and relax. Bring an appy and booze. I'll put up my address info at the gym cause we really don't need random people off the internet to come stalk us at the party. Here's my email though if you've got questions.
melanie.thomas56@gmail.com
Mel
PS the 21st or 27th are good for me for the discussed xfit party