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Thursday 110210

Ricky Frausto Filed Under:
WOD
Rest Day



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History of Class Sign-ins: Part II. In the end, more of you are working out than ever before. Getting new members is important for the growth of the business but focusing our efforts on the members we already have and making sure they are getting their money's worth is more important.

Even with membership, form follows function. As you see results, we see results. If you're not coming to the gym, seeing results is not even in the picture.

Stay tuned for more summit clips.

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13 Responses to "Thursday 110210"

  1. Kelli Says:
  2. I have to agree that I am definitely held more accountable with this sign-in thing. After a couple of rough weeks, I have gotten the hang of it and am more aware earlier on in the day if I am unable to make it to my scheduled time. My work sucks sometimes and I have to stay late, but I working on it! :(
  3. Jess Says:
  4. Brian, Paul and I did the "2010 Sectionals Air Force WOD" this morning. I still hate this workout as much as when we did it a year ago in Missouri. Brian was nice enough to look up my old time for me so I could compare.

    Last year: 13:43 using 33#
    This morning: 10:42 using 39#

    Great job 6am peeps!

    JChrist
  5. paul Says:
  6. Thanks for making me do the Air Force WOD, JChrist and BChrist! Nice work, too!

    with a 93# barbell:
    20 thrusters
    20 SDLHP
    20 push presses
    20 OHS
    20 front squats
    4 burpees every minute.

    Last year: 12:42.
    This year: 10:37.

    Good day for a PR. I attribute my success mostly to smarter pacing, but partly to all the burpees I've been doing with the games group lately, and my generally much-improved shoulder health. This was almost all a matter of breath for me, except OHS, which were just not stable after all that other shoulder-heavy work.
  7. Hilg Says:
  8. Jesse and I made up "Nasty Girls" today. Had the scale the Muscle ups to 14/14 Pullups and Dips and ran out of dips in the second round finishing second round 1 at a time. Got my pullups in 3rd round before 15 min cuttoff....ugh.

    Nice work making the heavy hang cleans look easy, Jesse!
  9. BC Says:
  10. Air Force wod is every bit as horrible as I remember, if not worse. Last year at sectionals I DNF'd. Today I technically DNF'd, but it's more accurate to say I quit. I hit a Berlin-sized wall on the OH squats and I was done. I was reminded that this is only my second week back to class after strength class and my conditioning is still really low, plus my body is still getting acclimated to mornings again, all of which is true. It's also true that this is a really horrible workout that, right now, I really suck at. I will see you again next year Air Force wod, and someday victory will be mine.
  11. J Andresen Says:
  12. Did "Ledesma" this morning. 3 rounds rx'd with parallette hspu's, then did the remaining with regular hspu's. Total 6 rounds and 5 hspu's.
  13. Mark Says:
  14. Sticking with Thursdays as my behcn press day I was able to lift 213# for 3x5. Last week was my first time getting 208# after trying 4 weeks in a row so it was surprising to be able to get this weight on the first try. Going to jump to 218# next week and see if my strength keeps going up!
  15. Allison H :) Says:
  16. anyone signing up for lincoln half marathon this year?

    it's been a looong winter of no running so i'm going to start training today... yikes!
  17. Natalie Says:
  18. I didn't know Joe could talk so much. He's not as chatty at 6am. Thanks for sharing these clips--great info.
  19. VanBeek Performance Says:
  20. Back Squat (No Box) - 1RM - Build Up Quickly then 3X1 over 90%
    135, 225, 275, 285, 300, 315... Hasnt gone down but still pretty low number... THEN...
    300X1, 285X1, 275X1

    "Wittman" - Main Site for the Day
    15 Swings (55# DB)
    15 Power Cleans (95#)
    15 Box Jumps (24")
    7 ROUNDS ... Made my cutoff 15 mins based off the times posted
    ** 12:35 **
    - Swings were all unbroken... most of the box jumps were fine, but the cleans were down to 8 and 7 by RD 4 and 5 and quick sets of 5 on the last two RDS... All in all... I'm happy with this one..

    Cable Row 2X12 and AbMat Sit Ups 2X20 afterward...
  21. Addi Says:
  22. Congrats on the PRs, 6am!
  23. VanBeek Performance Says:
  24. 2nd Workout... Lower Key Weakness Work
    ** 90 Sec Clock **
    1 Elevated HSPU (6")
    Then Complete ONE of the following..
    5 Toes to Bar (1st, 4th and 7th RD)
    10 K2E (2nd, 5th and 8th RD)
    15 GH Sit Ups (3rd, 6th, and 9th RD)
    9 ROUNDS (Last 3 RDS I did 2 HSPU's down to an AbMat from the 6" elevation so it probably equaled 3-4" deficit...
  25. Shelley Says:
  26. strict weighted pullups:
    3x10#
    3x15#
    3x20#

    Goal was to find 3RM and then do 5 singles w/that weight and 2 minutes rest in between each set; did 5x1 at 20#

    4 rounds of max burpees in 30 seconds w/ rounds 2 and 4 jumping a foot high; did 12,10,12,11

    Mobility work/stretching then the kick your a** WOD:

    7 rounds of:
    15 swings 1.5/1 pd
    15 power snatches 93/58 (not really sure on guys weights)
    15 box jumps 24"

    DNF: cutoff was 20 minutes; I made it through 7 swings in 7th round; snatches were the hardest part of this WOD

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