FRIDAY 9.20.13 WOD “FRAN”

Your “ol Coach back in the day doing Fran 2:53…you can tell how excited I am to do it. Good Luck leave it all out there today! The Story of Fran – Greg Glassman “Surviving Whole Foods” – Huffpo “FRAN” 21-15-9 Thrusters...

THURSDAY 9.19.13 WOD

Love the health benefits of hard boiled eggs but hate the lonely Friday nights that you face as a consequence of being the pariah who stinks up the lunchroom at your office?  If so this is a must read: “Perfect Hard-Boiled Eggs” – LA Times “5...

WEDNESDAY 9.18.13 WOD GOAT DAY

GOAT DAY 20 MIN CLOCK Pick Two Movements you need to improve on. Odd min Movement 1 Odd min Movement 2 If you showed up for a competition or class what are two movements you would hate to see?. A GOAT doesn’t necessarily have to be a high level skill. For myself...

TUESDAY 9.17.13 WOD “HANG 10”

“Why You Should Know Your Squat Clean and Jerk Ratio” – Breaking Muscle “HANG 10” 10 Rounds: 10 Hang Power Cleans 75/45 10 Swings 53/35 10 Box Jumps 24/20 step ups are considered a scale today Top Male Rx’d Times: Kyle – 10:54...

MONDAY 9.16.13 WOD SMOLOV WEEK 1 / DAY 1

Today starts a new 4 week Strength/Squat emphasis cycle with a retest based on the Smolov Russian Squat Routine. Some of us have done this now with impressive results. For those interested in competing  for the remainder of September and October our main focus is...