Monday

Here's a fun classic.  Make that bar fly like a Q-tip! Warm up well for this quickie and keep your midline tight all the way through.  We should all have a quicker step today.


Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

 


This LINK (CF Journal members only, sorry. Sign up!) is an outstanding application of the Westside strength program written by one of the more experienced members of the invite only group. For those of you who have been asking about strength adjuncts and who have seen the box squat area in the gym, this is a great description of a strength bias progression for CF'ers. Ask away if you have questions about this and we'll make sure you get the info you need.

And on the Oly lifting front: This young lady is getting her lift on.  C&J of 319 pounds?! A new Collegiate record.

 

God bless the Americans forward, in austere and dangerous conditions away from their families and friends, who put their lives on the line to execute a fantastic mission in the last couple days.
Looks grainy on Google Maps but paste this: 34.169271N, 73.242618E into Google Earth and you'll get a view of where they found the turd. Small city of about 750,000.

 

Comments

[John]

8:34 rx'd

[Bill]

8:39rxd

[Suzie]

14:19 with red-band assisted pull ups. Also instead of thrusters, subbed push presses because after a half marathon on Sunday, squats were out of the question. Also ran a mile as warm up and a post-WOD mile with Crystal.

[Blair]

10:15 rxd
Did guys weight (45lbs)

[Jenn&randy]

7:15 Randy Rx'd
11:01 Jenn Rx'd

[jsk]

15:29 rx'd
4:28 row

[Justin]

Awesome job Jeb.

6:42, dang row can suck it

[Jeb]

Thanks Joe...........pretty close to a PR.

[Joseph Aihara]

9:44 rx'd. Inspired by Jeb finishing up this am. Good job dude.

Go Lakers!!!

[Angela]

9:10 rx'd
Good one Jud!!

[Jeb]

6:22 rx'd

[Jud]

7:07 rx'd
5/1/11 RIP Osama Bin Laden...rest in pieces!