September 2017

WOD . 9 . 28 . 17 A. Split Jerk 3 – 3 – 3 – 3 – 3 On the 2 min B. “OVER AND UP” 9 MIN AMRAP 3 MUSCLE UPS 30 DOUBLE UNDERS      

Here is Greg Glassman’s definition of fitness in 100 words ” Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips,

Bench Press Wave 9 . 25 . 17A. 5 – 3 – 2 – 5 – 3 – 2 – 5 – 3 – 2 Use same weight for all 5s Use same weight for all 3s Use same weight for all 2s On the 2 minute B. For time “Annie-bell” 50 – 40 –

WOD 9 . 21 . 17 ” Capture the Flag ” Run 800m 75 Dubs 30 Hang Snatch 95 / 65 75 Dubs Run 800m

WOD 9 . 20 . 17 ”  Macho Nacho  ” 10 – 8 – 6 – 4 – 2 Deadlift 275 / 175 20 – 16 – 12 – 8 – 4 Toes to bar 40 – 32 – 24 – 16 – 8 Wall Balls

” Tug Boat ” 8 x 2 min Rounds Row 21 / 18 Calories Max HSPU Rest 2 minutes SCORE HSPU B. “Midline” L – Sit Accumulate 2 minutes 10 min Cap.

Yesterday, Lisa from ROLLAG came to let us try out some fancy foam rollers. Thank you ! She also expressed the value of foam rolling or Soft tissue release before working out. Your muscles have layers of fibers and those fibers need to be massaged, softened and excited before working out to get the most