***Open Gym Hours for Tuesday, as follows:
6:30am-8am
1pm-2:30pm
5:30pm-7:30pm
This time is used for make-up workouts, to attack weaknesses or whatever you want to do to utilize the gym’s modalities during these times. I know a lot of you have been really sore lately from all of the grueling workouts we’ve been doing. Please know that the rest of the workouts are going to be tough this week, so plan accordingly for tomorrow. I suggest you come in to work some strength, core work or mobility on the areas that need improvement. I won’t be programming any gnarly wods, as I want your intensity levels at their peaks for the rest of the week. Skill work is another great option. It doesn’t cost extra to attend open gym. Use it! See you tomorrow.
Travel WOD for Road Dogs –
For time:
Run 800 meters on the treadmill, or run for 3-4 minutes, then,
10-9-8-7-6-5-4-3-2-1 of:
Box jumps (find a high curb, short block wall or chair)
HSPU or Chair Dips
Run 800 meters or for 3-4 minutes again.
Make it happen!
Road dog wod:
Rob – 10:32
Denise – 13:14
Used cement picnic benches for box jumps and chair dips.
siiick pic. good work Franks’!
Strained my groin doing sprints on the beach with my dogs….lol. Figured it was so hot I didn’t need a warm up.
Road dog wod. Joe ran fast for 3:30 then did hspu’s in wod 16:20. Cammi no run hspu’s 14:15.
The Franks’ and Merriam’s are keepin it CrownTown on vacay!
the goal was to work on DU, Mu, rope climb and snatches
wrist hurt for rope climb and Mu…attempted…failed to climb more than 1/2 way and MU progression tonight was sloppy 🙁
worked on snatches with 45# bar and PVC
worked on DU
Battled it out with the “Clean N Jerk”, matched my PR but failed at 85# after several
attempts…mentally exhausting and got the best of me
Also worked on Butterfly Pull Ups
Rough night…couldn’t sleep, nightmares about barbells chasing me down and PR’s holding me down…LOL