Thursday 8.29.13

Two person teams work to accomplish max meters in 10 minutes of:

Swim 50 M (Rotate every 50 meters)


As many rounds and reps in 10 minutes of:

5 Deep End Muscle Ups
7 Plank Shoulder Touch Push Ups (deload)
9 Russian KB Swings

All WOD’s today (with the exception of the 6:ooam class) will be performed at Cherokee Hill’s Golf Course at regularly scheduled WOD times.  The 6:00am class will meet at CFM.  Pool WODs are a great way to add variety to our workouts.   Even if you are not a swimmer, an alternate WOD will be provided.  So, come WOD, hang out, and HAVE FUN!!  It may be the last chance to get some Vitamin D!!!

Labor Day Schedule:

We will only have one class on Monday, September 2 at 9:00am.  Labor Day Throwdown!!

“Yeah, But….”

Paleo Sweets: They Might Be “Healthy” But They Still Might Be a Bad Idea

Shoulder Anatomy Animated Tutorial-Video

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.  Regularly learn and play new sports.”

13 Replies to “Thursday 8.29.13”

  1. Pool:
    5full+1 70lb

    Ray WOD @6am:
    Row 1541m total (5 rds row 1min rest 1 min max eff)
    Snatch ladder 1-2-3-4-5 x 3 @95lb
    Banded KB 15-14-13-12-11-10 reps @ 53lb

    I’m tired for some reason.

  2. EMS called because they thought i was drowning. After I told them I was actually swimming and they confirmed i then performed the WOD 8 full!

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