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Thursday 08-01-13

9 Responses

  1. Coach Nick's Class

    6am
    Jamie: A-45/55/60/65/75 B- 8:59m 135/16
    Sergio 7:34 RX
    Brittani & Ana: Ron’s WOD:
    10-15-20 C2B GHD WB
    3 3rep max OHS
    3 rounds 10 OHS 50DU

  2. RD

    JUST A QUICK RANT…..

    I HAVE RECENTLY CHANGED A FEW THINGS IN MY “PROGRAMMING” AND WANTED TO SHARE THEM IN THE HOPES IT WILL HELP SOME OF YOU:

    1-REGULAR PHYSICAL THERAPY……DR. J. IS LOCAL AND HE IS GREAT BUT I HAVE BEEN SEEING DR. BILL PORATH, IN ORANGE, FOR THE LAST 6 WEEKS AND LET ME SAY THAT “OLE BOY” IS MONEY…..FIRST TIME SINCE MY ATR (2009) THAT I HAVE BEEN ALMOST 100% PAIN FREE….IF YOU CAN/T AFFORD THE REGULAR VISITS, “MOBILITYWOD.COM” AND “SUPPLE LEOPARD” ARE GREAT RESOURCES….

    2-DIALED IN MY DIET…..100% ZONE (EXCEPT FOR MY POST WOD PROTEIN/ CARBS SHAKE…NO FAT)…..WENT BACK TO THE OLD SCHOOL AND I AM REALLY MONITORING MY BLOCKS AND FOOD TIMING….THIS HAS MADE A HUGE DIFFERENCE FOR ME…..RECOVERY AND PERFORMANCE….

    3-CREATINE/ HMB…..DAN/ SHELLY RECENTLY PUT THIS IN THE MERCHANDISE AREA AND I SWEAR BY THIS STUFF….I WON/T GET INTO THE SCIENCE BUT GOOGLE IT AND BE AN INFORMED CONSUMER (U MISS 100% OF THE SHOTS YOU DON/T TAKE)……

    4-COMPLETE A 3-5 MINUTE COOL DOWN IMMEDIATELY AFTER YOUR WOD….ESPECIALLY IF IT IS A TOUGH ONE….ROW/ JOG/ AERODYNE (I STARTED DOING THIS AFTER RESEARCHING SOME “GYMJONES” STUFF) AND I FEEL MUCH BETTER WHEN I AM WALKING OUT THE BACKDOOR OF THE GYM…

    RANT OVER AND I HOPE THIS HELPS SOME OF YOU,
    RD

  3. Paul Saavedra

    Paul S: @ work
    135, 140, 145, 150, 160 + 165# 1Rm
    4×4 sqt clean thrusters 135#
    DL: 1DL every minute, add one additional DL every round for 10 Rnds. 225#

  4. Coach Erin and Coach Craig

    6 pm
    Ricardo 95#, 7:54 mod
    Hilda 50#, 7:02 mod
    Rachel 95# 6:41 mod
    Jackie 75#, 10:01 mod
    Bailey 75#, 7:05 mod
    Jessica 75#, really fast
    Joe 45# 8:30 mod
    Matt 155#, 8:20 rx
    Ricky 125#, 8:24 mod
    Edwin 145#, 9:51 rx
    Drew 185#, 6:29 rx
    Kelsy 110# 9:48 mod
    Jamie 120# 8:13 rx

  5. Coach Erin and Coach Cliff

    Kristen 65# 5:47 mod
    Aubrey 55# 6:00 mod
    Yadie 65# 7:34 mod
    Julie 65# 6:54 mod
    Luis 95# 7:48 mod
    Sarab 95# 6:30 mod
    Phillip 185# 4:22 rx
    Ryan 185# 7:17rx
    Kevin 135# 7:24 mod
    Iliana 55# 8:05 mod

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