12/31/12

A. hang squat clean: build to tough triple - 12 minutes
B. back squat: 6-6-6; rest 3 minutes
+
5 sets:
10 thruster, 95lb
10 pull-up
rest 90 seconds

*post loads/notes to comments

“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.”
- Bruce Lee

*New Year's Eve - have fun out there tonight WCCF - and please stay safe*

*Reminder - holiday hours today - 7:30am, 8:30am, 9:30am and 12pm classes only*

Comments

[Rhino!]

Wish there was an evening wod; this looks fun.

[JBomb]

Happy Armature Night all. I'm headed to S. Carolina to be with my girl as she is in the hospital with Pancreatitis. Not the best way for her to bring in the new year but hey.

Thank you all for an amazing year of growth and personal triumphs. I love this place and cant wait to see how much ass we kick in '13.

Great job coaches; old and new! You all make a difference in my life.

[JBomb]

By the way, I like the "6-6-6" on the back squats. J$, you are the Debil!

[Brent M]

HSC: 135-155-175-195-205
Back Squat: 225#

"Metcon": 0:37, 0:39, 0:46, 0:40, 0:41

Total time incl. rest: 9:22

[Kendra]

HSC: worked up to 95lbs then ran out of time
BS: 125lbs for all sets
Metcon: :42, :41, :39, :38, :39 @ 55lbs

[Banjo Mike]

My new years resolution is workout more with my heart than my head ,I will leave the thinking up to coach craig!! The man moves me inches and it changes my life!! Thanks coach!!
HSC 135 x 3,155 x 3,165 x 3,185x3,200 x 3 ,205 x 2 failed 3rd
Back squat 225 x 3
Thruster pull ~ 1020
Final words as Athlete of the month"I hope everyone has a peaceful new year!! I hope 2013 is full of peace love and Pr's!!!

[Dole]

PEOPLE DOING THE 2013 TRANSFORMATION PROJECT: Does anyone want to put some money on this? A $20 buy in, goal being the highest percentage of percentage of body fat lost. Colin X is not allowed to enter.

If we get enough people, perhaps we could do a split, 50% to an agreed charity, 50% to winner of challenge.

Voice up here.

[Husker]

I'm in Dole. Lets do this.

[Brenda]

Dole, I can get on that train

[Emily]

Dole, I am in for your wager but please note I have been bulking up for this challenge. I'm also sad to be missing the workout today, looks like a good one... My job is really getting in the way of my social/ fitness life.

[Huff]

Dole, how about non-official-transformation members getting in on it? I've got a few lbs to lose ...

[Johanna]

HSC - Worked up to 110lbs triple, failed at 115lbs.
Back Squat - 125lbs
Thruster/Pullups- 65lbs unbroken, around 40 secs per set.

Thanks for pushing me Allison!!

[Puddles]

Oh Yeah! Nothing like thrusters to get you warmed up and/or worn out for NYE!

HSC - ended with 205 x3
Squat - 195/215/245

metcon: 40, 42, 43*, 46, 45

*Double ripped hands on round 3. I have got to start filing down the damn calluses!

HAPPY NYE!

[Dole]

Also if anyone's interested, north ave beach at around 10am tomorrow for a quick swim.

[Otis]

HSC - 205
Squat - 255/275/275
Metcon - yeah

I've already been through Sheena's weigh-in/pinchfest. I think (hope) she had her thumb on the scale. I'm in, Dole.

[Christie]

Meagles is quite the celebrity. Just saw you being a hero on NBC news. Glad you weren't hurt and aided the CPD.

[teenwolf]

@dole in. Make it rain fat. @christie what?

[RMG]

@dole. Emachine and I are doing the Transformation Project and are totally in on this little wager.

HSC: 165
Squat: 185, 205, 215
Metcon: 40s, 40s, 45s, 60s, 60s

New Years Eve:
1 glass of wine
2 black and tans
3 vodka & Rockstar Recovery
4 eggnog....

[Duchess]

HSC - 65, 85, 95, 100. Felt good at 100 but tired.
BS - 100, 115, 130 on account of not knowing how heavy to go
Metcon - Survived.

RMG - Pick a color...red or black?