Monday, April 1, 2013

Tuesday 130402 Three Rounder

There were many personal records set this month... many of which did not make the PR board for March.  Lots of those were set on WOD 13.4 as many people set new marks on the clean and jerk.  It is also notably awesome to see people set records in very different domains within the same month.  Take for example Haley's new numbers in the mile run and in the C&J.  That's progress in two extremely different areas of fitness- GREAT!  Dr Deb has some similar PRs- including taking 8 minutes off of her performance in the Desert Triathlon as well as increasing her max on the clean and jerk.  Go ahead and look at the picture below to see if you can find more examples of athletes setting PRs in different areas.

Remember: we want to celebrate your accomplishments with you- we take pleasure and pride in sharing your progress- so please get those numbers up on the board.  In a similar vein, make sure you add those new numbers to the PR whiteboard so you can always track where you are on any given lift.
March PRs

***Yoga meets this Wednesday morning as usual at 11:15am***

Tuesday's WOD: class times at 6 and 9am, again at 4 and 6pm.  Fundamentals class at 8am.
Post warm up "starter" of:
3 rounds, quickly, but not for time of:
10 DB thrusters (25/15#- light and unbroken is the idea)
10 Jumping pull ups (Rx-be able to grab pullup bar with only slight bend in knees)
Three rounds for time of:
500m row
10 burpees
15 wall ball shots (30/16#)
20 sumo deadlift high pull (24/18kg)
400m run
Post finish time and scaling to journals/chalkboard.


  1. AC has everyone beat in the "Snath" category. 55 and untouchable.