Monday, January 24, 2011

WOD - 20110125

t-shirts are in...bring your money tomorrow morning.

Front Squat
5-5-5-5-5

Followed by -

Seven Rounds -
7 Pull Ups
14 Push Ups
21 Squats

W2S - ME Pin Pull Deadlifts
5-5-3-3-3-3-1-1-1-1

W2E - 5 x 400m Run (or 500m Row) 
one minute rest between efforts.

Good news on the equipment front...we are picking up a bunch of stuff tomorrow...if you still want to order stuff, please let me know; otherwise, we have enough stuff to use and no one should have to buy anything to keep at the gym.

Meet at CFMHQ at 0600, get warmed up and start your Front Squats by 0610...METCON will start at 0640.
Posted by Chief at 7:52 PM

13 comments:

  1. RobinJanuary 24, 2011 at 8:46 PM

    Wow, that's great on the equipment front. I'm interested in placing my order if others still are. If not, I can wait until I'm back Stateside to place an order. It's no big deal either way.

    ReplyDelete
  2. Angel OmarJanuary 24, 2011 at 9:05 PM

    I am a Navy guy who normally works a couple hours away. Would love to check out the place tomorrow if possible but won't be able until the afternoon. Is CFMHQ accessible at any other time? If so, where is it? I am staying in Lakenheath. Any info is greatly appreciated.

    ReplyDelete
  3. MrMayoJanuary 24, 2011 at 10:12 PM

    Angel,
    Welcome to the community. The building is not accessible other than class times, unless you can coerce Chief to meet you there... If all you're looking for is to 'check out the place' there are loads of pics on this site (check out WODs from Jan 1,2,3,5,7,9,10,15,17,21, and 22nd. If, on the other hand, you're looking to workout -- we'll be hitting it at 0600 for the next couple of days.

    ReplyDelete
  4. MrMayoJanuary 24, 2011 at 10:36 PM

    Chief,
    I still want to buy some "stuff." Namely:

    -Rings: 2 sets ("Yes" for Wood!)
    -Med Balls: 20 lb x 1, & 14 lb x 1
    -Abmats: 2 sets
    -Kettlebells: 32kg x1, 24kg x1, 20kg x1, 16kg x1

    ReplyDelete
  5. Angel OmarJanuary 24, 2011 at 11:06 PM

    MrMayo,
    Thank you for the information. Guess I will have to try to make it Wednesday morning before heading back out of here. Where is it?

    ReplyDelete
  6. VickyJanuary 25, 2011 at 2:40 AM

    Chief, what's the weight recommended for the squats?

    ReplyDelete
  7. MrMayoJanuary 25, 2011 at 7:46 AM

    Vicky, it's Max Effort (just a 'quick' ME -- not 'blow an o-ring')

    ME front squats: 80 kg, 90 kg, 100 kg, 110 kg x 5
    ~
    WOD: 5:18 (as rx'd)

    ReplyDelete
  8. HeatherJanuary 25, 2011 at 8:32 AM

    WOD 10:40
    94 pounds for squats.

    Thanks for the sweet shirt!

    ReplyDelete
  9. k8January 25, 2011 at 11:02 AM

    Save my shirt for me please. I'll be back in 2 weeks :-)

    I absolutely want a 16&20kg KB, 14lb wall ball, a jump rope... The only thing I don't need are the rings.

    ReplyDelete
  10. VickyJanuary 25, 2011 at 11:52 AM

    Squats: 95 lbs

    WOD: 9:38

    ReplyDelete
  11. MrMayoJanuary 25, 2011 at 11:04 PM

    SWOD: 345 lbs

    ReplyDelete
  12. k8January 26, 2011 at 6:20 AM

    95lbs
    13:26 (assisted pull ups)

    ReplyDelete
  13. JohnJanuary 26, 2011 at 7:52 AM

    135lb/155lb/185/185/205lb

    11:24; HUPU

    ReplyDelete

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