“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”
–Mark Twain
Heavy Metal
Barbell Complex:
5 x 5 Reps each without re-gripping
Deadlift
Hang Power Clean
Front Squat
Push Press
21, 15, 9 reps for time of:
Deadlifts, 185lbs
Burpee Box Jumps
Gym-Nasty
Complex:
Cartwheel
Forward Roll
Burpee
21, 15, 9 reps from time of:
Hip Extensions
Burpee Box Jumps
Hell’s Bells
Kettlebell Complex:
5 x 3 reps each arm:
1-Arm Swing
Kettlebell Clean
Front Squat
Push Press
21, 15, 9 reps for time of:
Kettlebell Swings
Burpee Box Jumps
I don’t see snow angels in the workouts.
There may be a lot of snow shoveling in the workout today. Just sayin’…
fair enough…but you guys are open today right
Yep – we’re open!
Ailene and I made the photo of the day! Whoo hoo!!
can we do burpees in the snow?
can i do deadlifts in the snow
I think maybe barbells don’t like the snow so much. But if you want to do your burpees outside…. um… knock yourself out!
if i did i might slip on the box and effectively, yes. Knock myself out.
Barbell complex – worked up to #140 this time (last time #135). Need to work on my push press – leaving the ground too much. Keep my feet solid on the ground and use the transfer of energy to drive the bar up.
HM WOD as RX’d – 6:33
Wow, what a burner. Thanks Keith for keeping me company and pushing my a$$. Need someone yelling in my face – I haven’t pushed that hard in a long time. Put me in the fetal position afterward. Should have held onto the bar during the deadlifts – didn’t need to let go. Need to get used to pushing like that for sectionals.
Umm I’m not gonna make it cause of the snowmageddon going on outside.
Dear Sam and Keith,
I heart CF Virtuosity. Thanks for being awesome. Today was a blast–wound and all. E
Sam looks like i may not get out of work till after 7pm, city is in a fall back mode which means i dont get to leave till they see fit.
sorry
They’re like jumping jacks, only better: http://common-sense.blogspot.com/snow%20angels.jpg
We heart you too, Elizabeth. Sorry about your booboo.
Nice pic Guillermo! Way more fun than burpees.
Guillermo – and anyone else who wants to get down with some snow angels – stop by any time — the parking lot is snow angel heaven!
heavymetal tonight
6:34
oh sh*t i beat you by 1 second juan!? we’ll need to go head to head another time on this wod..
heavy metal 6:52. that was deceptively hard.
joey and juan your box jump burpee steadiness is admirable.
more exciting than the work out was stringing together muscle-ups for the first time. 3 in a row!
Gym-Nasty workout: 9:28, 24″ box. I am very very bad at burpee-box-jumps.
Dang Juan and Joey that’s fast…I was slow and weak.
Juan, I have your book and flash drive. When you usually around the gym?
21-15-9 Hip Ext, Burpee B.Jumps
7:13
They gymnastics show in the beginning was fun!!