Wednesday 131009

All-levels WOD/Beginner WOD:
Deadlift 225/155 lbs
Handstand push-ups
21-15-9 reps, for time

Competition Team WOD:

2k row test

Competitors and people who came to cheer the team on at Beast of the East last weekend: (left to right) Sean M., Cleo, Tameka, Coach Bobby, Mike V., Coach Sofia, Coach Sara, Coach Avery, Coach Kate, Coach Shannan.

Barbells for Boobs & A Black Box Halloween
Do you really have a specific weakness or are you just weak?
The dangerous power of words
The problem with “it works for me”
5 life stressors that are affecting your training
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Mike swinging the 24kg KB during the 30’s workout at Beast of the East:

Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
10-8-6-4-2 hang power clean 185/105 alternating with 50-40-30-20-10 sit ups

Competition Team WOD:
Part A1. Front Squat 3×3, rest 60 seconds
Part A2. Push Press 3×3, from the floor, rest 2-3 minutes
Part B. 10 RFT: 4 burpees, 6 kettlebell swings (32/24 kg), 8 wall balls (20/14#)


  • Brad Hoover

    7:52 (205#, ring pushups) compared to Sep 8, 2012 time of 5:35 (115#, feet on a box pushups). Couldn’t help but smile when I saw 115#. This is why it’s fun to record your results.

  • James K

    7:52 on the 2K row. Wow, that was awful. Thanks for yelling at me Peter, it definitely helped get me through it.

    • Brad Hoover

      Zero chance I’m voluntarily doing that again this year. Maybe in the spring…

      • James K

        I have no idea why I thought that was a good idea.

  • BenS

    5:03; unbroken deadlifts at 225#; 13 HSPU w/ one 45# plate, 32 pushups. At least the deadlifts felt great.

  • Eric

    3:33 (205#, ring pushups) – unbroken was fun..Not.

  • Ben M

    Great 12:30 WOD today. Having the group cheer you through your last 18 rep’s was a great feeling. 14:30ish RX. Kept going after the 10 minute cap. Thank you for the support.

  • Nicki Osborn

    5:29 with 93# & 16 HSPUs to 1 abmat/remainder off a bench (compared to 5:47 on 5/12/13 with 83# and about the same mix of push ups)