Monday 6.18.12


Muscle spasms

Muscle spasms are brief contractions of a muscle that can trigger longer and more painful, muscle cramps. Muscle spasms can be a sign that you are not getting enough magnesium in your diet. According to the University of Maryland Medical Center, muscle spasms can also be triggered by alcoholism, dehydration, hard exercise, tired muscles, pregnancy and a shortage of calcium in your body and diet.

The mineral magnesium is critical to your heart, muscles and kidneys. It helps produce energy in your body and regulates levels of copper, zinc, potassium, vitamin D and other nutrients. It’s found in every cell in your body and is involved in more than 350 enzyme processes. A deficiency of magnesium can not only bring on muscle spasms and cramps, can leave you anxious and panicky and cause insomnia, depression, tooth decay, asthma and host of other ailments.Read more:


establish a heavy 3 for the day

“sucker punch”

with 12 min on the clock

run 800 meters

then complete an amrap of:

5 kb swings

5 goblet squats

Level I – 35/25, run 400 meters, 10 min on the clock

Level II – 35/25

Level III – 53/35

Level IV – 70/53

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7 Comments on “Monday 6.18.12”

  1. Staci Ardison Says:

    oooo…. good one to level up to the 70 with?


  2. Bill Brown Says:

    Felt good today.

    Did the 800M in 4:34 and then 7 rounds w/ 70lb. First time using the 70lb kb. My back is screaming at me right now.


  3. Chris McCartin Says:

    Heavy 3 Snatch – 105lbs
    Wod – 800M in 4:40 and 11 rounds with 53lbs


  4. rrykowski Says:

    good strength day with chad. hit all the numbers. backsquat 315×5, bench 275×5, row 240×5.


  5. Megan Morahan Says:

    Thanks for pushing me to do the heavier weight for the wod today. Time for me to progress!


  6. Michele Says:

    fran: 4:23rx (20 second pr) next time will be sub 4
    strength cycle post fran was not fun. legs were very shaky on the squats


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