A-Nation, Are you interested in Stand Up Paddle Boarding? I just spoke with Green Lane and Lake Nockamixon. Green Lane has 11 boards to rent and Nockamixon has 12 boards to rent. Both places cost $20 an hour. If our group is too large, I was told Marsh Creek could accommodate us, they have 100 boards.
Date- 8/16/14
Time- 9am
Cost- depends on how many people are interested
Click here to sign upDate- 8/16/14
Time- 9am
Cost- depends on how many people are interested
5rds for time of:
100m carry men 2-25lb plates/women 15lb plates
(may only pinch edge between fingers no carrying from center ring)
10 Sumo Deadlift 225/155
*7 rope climbs must completed in order to workout to be complete. You may mix in rope climbs whenever you see fit in your working time period.
Post weights and time to comments
Dave Reeman - Performance, movement & healing masseuse will be at Apex on Monday from 3:30-6:30pm.
Cost: 15 minutes for $20
30 minutes for $40
45 minutes for$60
1 hour for $80
If you are interested please sign up for a time slot....CLICK HERE
Cost: 15 minutes for $20
30 minutes for $40
45 minutes for$60
1 hour for $80
If you are interested please sign up for a time slot....CLICK HERE
9 comments:
WU...75#
14:55...85# SDL, 15# plates and regular rope climb...
Thanks Erika!
WU:
I wanted to start light to just test my sciatic on the front squats and increase as I felt good. So here is my progression through the 5 sets, 95/115/135/135/165. The front squats felt good all the way through.
WOD:
21:22 155# SDL, 25# plates, and knotted rope climbs....probably would have been right around the cap had I not no repped the last rope climb right near the top. Then I had to recover before next attempt because I didn't want to miss again. Really fun WOD! It made holding the steering wheel on the way home interesting.
WU: FS 5x7 across 185#... wanted to go 205# but, that was a no-go when I was warming up.
WOD: 15:39 Rx minus 4 knotted ropes... if I were to do this over, I would do all of the rope climbs first even though my leg was burning! I went three at Rx then started the 5 rounds with a rope climb mixed in after the first four rounds. Forearms felt like Popeye.
WU: 155# 5x7 across
WOD: 13:49 RX
Did the 7 rope climbs first
WU: 5x7 90#
WOD: 10:21 15 & 125# w/ laydowns
12:22 (may be incorrect, a rare miss on my part)
185#
Talk about a forearm and grip killer! I had just finished comp so I stayed light on the deadlift but was able to knock out all 7 rope climbs before I finished my first round. Wish I had ran on all of the pinch carries but happy nonetheless!
WU: FS 5x7 115#
WOD: 17:42 - 125# & Rx ropes
WU 103#
14:31 135 #SDL did all the rope climbs at the beginning!
WU: 75#
16:42, 115#, 3 knotted/4laydowns
Today was my first time ever getting a rope climb so I was super excited to get three in the wod.
Post a Comment