Friday 9.16.11

Nice extension Staci

Come cheer Staci, Jodie, Fred, Mike T, and Jay W at the Firebreather festival next Saturday and Sunday.

If any of you are interested in working the competition please email: or


“looks can be deceiving”

Amrap 12

bear crawl

crab walk



static prone scapular retraction :10 sec

complete one lap(back and forth the length of the rubber) of each movement.

Then start from the beginning and do it over again.

I will ease any confusion when you get here.


Fight Gone Bad is tomorrow

Be here at 10am


For those of you who are not able to be here tomorrow.

You may choose to do fight gone bad today.



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13 Comments on “Friday 9.16.11”

  1. ryan Says:

    Back squats
    135×5, 185×5, 205×5, 205×5, 205×5….Dropped the ego

    10 renegade rows ea arm (35lb)
    40 DU (unbroken)
    8 renegade rows
    40 DU (unbroken)
    6 renegade rows
    40 DU (tripped up once)
    4 renegade rows
    40 DU (tripped up twice)
    2 renegade rows
    40 DU (unbroken)


  2. Joe Says:

    257 on fight gone bad today. 2nd time trying it. I got 206 reps in July, so I’m pretty happy with this improvement. I had my best row on the 3rd round, so I left some performance on the table. 99,77,81.

    Good luck to everyone doing this tomorrow!


  3. Pete S. Says:

    My new strategy for FGB (get 100 reps in first 4 exercises and skip the row) netted me 4 more reps than July. It only worked on the first round. But I was much more consistent across 3 rounds.

    278 (104,91,83). My row calories were 4,12,17.


  4. Joel Says:

    Did FGB this am with the rest of the gang. I think I 263, which is one less than the 264 I did in July. Went REALLY light on the rows – 4cals, 5cals and 9. Definitely felt it in the legs today after the past two days WODs (plus a couple of 3am feeds with a 3 and a half month old!). Enjoy tomorrow!


  5. Gilaad cohen Says:

    Sick job to everyone who came in this morning!!!!!


  6. Laura Says:

    276 on FGB. Have a great time tomorrow. Wish I could be there!


  7. Staci Says:

    this morning was fun. 3 rounds. excited for fgb tomorrow!


  8. Tiffany Says:

    FGB (since I, sadly, cannot attend tomorrow): 92+93+97 = 282
    The WB went better that I expected, but the SDHP was my weak point.

    Good luck to everyone tomorrow!


  9. Jen Says:

    Did FGB at the 12:30 class today. This was the first time I did this for real – 107, 91, 92 – for a total of 290. Pretty sure i added this up to 291 after the workout…guess I was tired!! Pretty happy with that result, definitely moved much faster in the first round…push press killed me every round!! Nice end to my first consistent week of WODs for a while!! Good luck to everyone tomorrow.


  10. Heather Donnelly Says:

    I did yesterday’s deadlift wod. 15:52 rx. I’ve never ever done deadlifts that heavy in a wod before, so I’m pretty proud of myself, especially with that time! 😀


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