Friday 4.13.12

There will be a limited schedule next week due to Jodie and I going to Aruba.

The 9:30am classes, 4pm classes, and 7pm classes will be canceled for the week. Everything else is as usual.

Hope this isn’t too much of an inconvenience for anyone.  We’ll be back to normal the next week.

Susie G


1:5 tempo 5×5@50%1rm

we are concentrating on speed on the way up and control on the way down.

Focus on the lats and thoracic spine. Make sure you’re making room for the bar to travel strait down to the floor. Load up the hamstrings and glutes, Then drive your heels into the floor and stand up.

“Thrice is nice”



hr burpees

rest 2 min

repeat 2 more times


1. front squat

 4 sets of 1@95%1rm

2. “triple double”

2 rounds

row 300 meters

30 kb swings@2/1.5

30 push-ups on plates

rest 2 min exactly



burpee(reach arms overhead)


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15 Comments on “Friday 4.13.12”

  1. Joe Says:

    185, 205, 205, 210 FS
    15:07 for row, KBS, push ups
    took a longer rest in between and forgot to record a time for the 2nd part.
    I like the “Hard Friday” trend.


  2. Dan Alting Says:

    Front squats at 235, legs were tired today so kept it on the lighter side.

    No idea how long the Competitive WOD took because the clock reset a few times. I had to talk myself into getting up after every one of the burpees though.


  3. Mike C Says:

    225 on FS – back was sore so I opted for a prolonged hold at the bottom instead of heavier weight
    13:09 for row/KBS/push-ups on 45s
    6:45 for SDHP/burpees
    That was a great workout.


  4. Nick C. Says:

    FS- 235-245-245-245
    row/KB/push ups- 9:06
    rested more like 3:30-4 minutes
    SDHP/burpee- 5:35
    did 6 mins of 10 T2B on the minute
    did 5 mins of 2 rope climbs on the minute


  5. mmorahan1 Says:

    I was a good girl on vacation this morning. 3 rounds of .25 mile run, 20 plate lifting thingies, 20 box jumps in the fancy club med gym with all the fancy pants looking at me like I’m a beast. That’s right, I am a beast!


  6. mmorahan1 Says:

    I was a good girl on vacation this morning. 3 rounds of run .25 mile, 20 plate lifting thingies, 20 box jumps, in the fancy club med gym with the fancy pants looking at me like I am a beast. That’s right I am a beast!


  7. Matt T Says:

    Comp: 327 for all sets of FS
    Row/KB/pushup 6:37
    SDHP/burpee dont know that exact time. Both wods combined with e\rest 14:29
    The burpee/sdhp wrecked me


  8. Cristina Says:

    Have a blast in Aruba! You both deserve it!


  9. ryan c Says:


    Row/kb/pushup 7:57 kb swings so heavy….pushups sore from yesterday
    Rest 2 min
    Sdhp burpee….6:09….hate both moves

    Total time 16:06


  10. Jodie Says:

    Fs 157, 157, 157, 157

    Killed myself on wod 1, 9:54
    Push ups on plates completely ruined me for burpees which was a real disappointment b/c I wanted to crush this wod combo.
    Entire wod was 18:05, 2 min rest, so 6:11 for wod 2.

    Is that math correct? :/. I need a vacation!


  11. Heather Donnelly Says:

    Was fairly slow today after a full day of physical labor at work.

    Front squat: 155, 165, 175, 175. That felt awesome.
    Wod1: 12:26. So slow, the pushups were brutal.
    Wod2: 8:14. Also slow.

    Can has sleep now? 🙂


  12. rrykowski Says:

    FS – 245, 255, 265, 285. Wod obliterated me – 8 something for part 1, then finished everything around 19 something in a daze.


  13. Staci Ardison Says:

    front squat – 185, 185, 185, 185

    wod – 9:31 for the first one, 19:something for the entire thing.
    good wod to come back to after a vacation of eating and drinking poorly 🙂 everything felt like it was going in slow motion


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