Monthly Archives: February 2013

Monthly Archives: February 2013

Speaking of rowing . . .

by admin in WOD | 7 Comments

Intra-box Competition (March 6) ACF+DSCF Rowing Seminar (March 9) – SIGN UP FOR THIS. NOW. before it fills up. – if you have an SUV or truck and can help me transport our rowers over there, please contact me. 2013 Athena Classic (April 20) 2013 Tough Mudder (May 18) – select your ONE team today, POUR FAYVER. Strength/skill: 25 min. to work up to a heavy single snatch   Conditioning: 1000m row 3 rounds 15 overhead squats (95/65) 15 pull-ups 15 ab-mat sit-ups   Post …

Hurry up and squat already

by admin in WOD | 2 Comments

Intra-box Competition (March 6) – the first Open WOD is announced next week! sign up now if you have not! do NOT miss out! ACF+DSCF Rowing Seminar (March 9) – this is a great opportunity. please sign up. EVERYONE can use some work on their rowing technique. it’ll keep me out of your ear while you’re on the erg in the future. 2013 Athena Classic (April 20) – i guess this is sold out? who was able to sign up for it? please …

Sign up for stuff

by admin in WOD | 6 Comments

hold him tight Intra-box Competition (March 6) – the first Open WOD is announced next week! sign up now if you have not! do NOT miss out! ACF+DSCF Rowing Seminar (March 9) – this is a great opportunity. please sign up. EVERYONE can use some work on their rowing technique. it’ll keep me out of your ear while you’re on the erg in the future. 2013 Athena Classic (April 20) – i guess this is sold out? who was able to sign up …

Sounds like someone has a case of the Mondays

by admin in WOD | 9 Comments

Intra-box Competition (March 6) ACF+DSCF Rowing Seminar (March 9) 2013 Athena Classic (April 20) 2013 Tough Mudder (May 18) Strength: 20 min. to work up to a heavy single clean-hang clean-hang power clean   Conditioning: 4 rounds (20 min. cap) 250m row 12 knees-to-elbows 3 wall walks 12 wall balls (20/14)   Post clean complex weight and metcon time to comments.

Open Box

by admin in WOD | Leave a comment

You know the drill….get in here between 11 am and 2 pm for some Open Box action.

China is beating us

by admin in WOD | 3 Comments

oh no he d’int VDL Grassfed Beef Order (TODAY @ 9 am) Intra-box Competition (March 6) ACF+DSCF Rowing Seminar (March 9) 2013 Athena Classic (April 20) 2013 Tough Mudder (May 18) Strength: 20 min. to establish a heavy position-1 hang snatch wear some sweatpants   Conditioning: 30s on/30s off for 16 min. AMRAP rotate between the following stations max effort (ME) wall balls (20/14) ME ab-mat sit-ups ME russian kb swings (53/35) ME burpees – count total reps throughout the metcon   Post 2-position snatch weight …

You Can’t Front On This

by admin in WOD | 4 Comments

VDL Grassfed Beef Order (TOMORROW) Intra-box Competition (March 6) ACF+DSCF Rowing Seminar (March 9) 2013 Athena Classic (April 20) 2013 Tough Mudder (May 18) Strength: front squat 1×5 @ 75% 1 RM 1×4 @ 80% 1 RM 1×3 @ 85% 1 RM 1×2 @ 90% 1 RM 1×1 @ 95% 1 RM – do NOT exceed these percentages   Conditioning: 3 rounds 6 jerks (155/115) 30 double-unders 12 toes-to-bar   Post metcon time to comments.

Finalizing the VDL Grassfed Beef Order

by admin in Announcement | Leave a comment

Hey crew, I just got an email last night about the VDL grassfed beef delivery. They are coming down this Saturday at 9am to drop off the meat. Apparently, supplies are limited these days (I can attest to this – the other day Chipotle had a sign up about having to use “conventionally” raised beef for the time being). The following is what is available: 8 mixed shares consisting of 6 pounds of hamburger, ~3.5 pounds of roast, and ~3.5 …

1 RM OHS

by admin in WOD | 5 Comments

VDL Grassfed Beef Order (February 23) – THIS SATURDAY! MORE DETAILS TO COME LATER TODAY TO FINALIZE THIS ORDER Intra-box Competition (March 6) ACF+DSCF Rowing Seminar (March 9) 2013 Athena Classic (April 20) 2013 Tough Mudder (May 18) Strength: 1 RM overhead squat 25 min. to establish a 1 rep maximum   Conditioning: 21-15-9 kb cleans (right) (53/35) kb cleans (left) (53/35) thrusters (95/65) compare to 1/16/13   Post 1 RM OHS weight and metcon time to comments.

Exercise

by admin in WOD | 2 Comments

Intra-box Competition (March 6) ACF+DSCF Rowing Seminar (March 9) VDL Grassfed Beef Order (March 16) 2013 Athena Classic (April 20) 2013 Tough Mudder (May 18) Strength: deadlift 1×5 @ 70% 1 RM 1×4 @ 75% 1 RM 1×3 @ 80% 1 RM 1×2 @ 85% 1 RM 1×1 @ 90% 1 RM – max ring dips between deadlift sets   Conditioning: 12 min. AMRAP 5 pull-ups 10 push-ups 15 box jumps (24/20) 100m row – have a goal in mind for this metcon. a third of …