3-3-3-3-3
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compare to 12.1.08 and 10.23.08
Accessory work
Upright DB Pulls 3×8
Scapular Flys 3×12
Wall Angels 3×12
Rob works on his ring strength
WOD 12.13.08
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
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Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks
Mobility Wk4
Heat 1 does their mobility work while heat 2 does WOD 12.7.8
Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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Accessory work
Foam Roll!
I'd like to officially introduce Margie Lempert as one of the CFSBK coaches! Margie has been a dedicated athlete and instrumental figure in our program since day 1. Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!
Back Squat
5-5-5-5-5
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compare to 11.15.08
Accessory Work
Bodyweight Ring Rows 3×8
Mobility Wk 4
Audrey goes double bodyweight overhead (with a little help from Jenna and Khadija)
Top Ten True Old Wives' Tales Marks Daily Apple
Top Ten Wackiest Health Myths Marks Daily Apple
Clean and Jerk
1-1-1-1-1-1-1
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compare to 11.22.08
Accessory work
Mobility Wk3 DIY
Doug on Ring Push-ups
The following people have expressed interest in the Hoboken Winter Challenge.
Dan r, Erik, Margie, Brandy, Sameer, Charmel, Sal, Brian
steph (if knee won't be an issue)
Cynthia (spectate or participate)
Andy (spectate)
rob (if in town)
Am I missing anyone? Is anyone else interested? We need to solidify a team of 6 by today. I've already mailed CFH and confirmed that we will be sending a team out but didn't give him any specific names yet. I'm not sure what the spectator situation is and will get back to you guys once i hear back. Post thoughts to comments.