Thursday, 10.06.11: Colony Grill -5K

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After the Level 2 class last week i caught Deavon teaching skill to the Level 1 class ......

 

......returning to my office and I stuck my noggin up from the computer to catch Steve hitting this beauty. Little back on the second rep but notice how his arms are long and loose-super fast elbows-weight is positioned always over his feet and he sticks each rep in a solid power squat position . LOVE SEEING THIS.

 

http://colonygrill.com/news-events

Nice build up to Turkey Trot.

 

7 Comments:

1. Level 1 PU/ 400m Row
3:05, 2:55, 2:50, 2:41
Brad and I already signed up for the Colony Grill 5k. Looks like a good time! No judging if I house a slice and a pint afterwards :)))))))
Comment by Chris FH — October 6, 2011 at 10:07am
2. Oops- Pushups on knees...Felt strong though
Comment by Chris FH — October 6, 2011 at 10:08am
3. Did yesterdays WOD today:
A. Russian Step ups:
12x BW
10x 15lbs
8x 20lbs
6x 25lbs
B. 75 Step ups :3:05
C. TTB: 11,11,11- Had more in me, grip was the problem on all of these sets!



Comment by Gina — October 6, 2011 at 12:36pm
4. A. BS worked up to 85lbs...felt I could have gone higher but form was out of whack
B. BJ 16" 3:38
c. 4,3,3 not even knees to elbows. MY swing took over and was out of control
Comment by krissy Dorn — October 6, 2011 at 1:07pm
5. missing the box .. almost afraid to come back bc have pretty much been out almost 2 mths! headed to get an MRI on my knee - find out results Weds! hoping for good news and to be back consistently soon!!
Comment by Shane Fisher — October 6, 2011 at 1:26pm
6. A. BS 105#,115#,125#,130# - max pr to date is 120, so went a bit too heavy - last one I didn't go down as far as I'd like too.
B. BJ 20" 2:52 - only until after finished did it dawn on me: should I have stood straight up on top before stepping down? A deliberate stand w/ hips pushed forward(similar to what was required at garage games?)not a quick up/down? If so, I'll need a re-do to get true accurate time.
C. 8, 10, 8 - still swinging, but last set was more in control, used my lats more.

Comment by Sally Cadoux — October 6, 2011 at 1:29pm
7. Did yesterdays WOD today..

A: BS build to a tough 3
135,155,175,185,190
B:75 box jumps for time-24" box
(jump up-step down) 4:34
C: 15,12,12
Comment by shawn mazza — October 6, 2011 at 9:03pm

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