Tuesday, November 15, 2011

Sunday-November 20, 2011

"You are the people that when you squat deeper, move faster, and run stronger - people watch and do the same. This is so, no matter their exhaustion. Your example and inspiration means that much. Lead from the damn front." -unknown
Jes strapped up and ready to get some sled work in! She has been struggling with a hand injury, lets all wish her well!!!!
Dead-lift - Every minute on the minute for 10 minutes complete three true dead-lifts (absolutely no bounce/restart every pull). Start at 70% of your 1RM and continue to add weight when desired. Come to the gym with a plan (do your math at home). If you do not have a 1RM, start at a moderate weight and work your way up as needed.



  1. Thanks for the love! I hope it heals soon, too.

  2. Jared- started at 235 then finished at 270.

    Then tackled "Grace" after. And it definitely wasn't graceful. 7:36 Rx'd. Same time as the one I did at Barbells for Boobs. Oh well. It was my second WOD of the day. Have lots of room for improvement. So no worries.

  3. You did awesome bro! Tough WOD to hit right after all those deadlifts. WOD was fun today, EASY DAY!!!!

  4. Thanks FGB Ohana! It was a pleasure to WOD with you guys and gals. Good job!

  5. Nadyne - 160-172
    Great job everyone! Extra kudos to JARED for doing two WODs back to back. Also, nice to have CHRIS in our ohana! Thanks for coming all that way to WOD with us. We hope to see you again at the box when you can make it!