A lot in 1 minute, for 12 minutes. Keep up!

  • July 2, 2013
  • By :
Tim - Blazing through push ups
Tim – Blazing through push ups

Change of plans, the endurace progarm is back on for tonight. Brogan can not  make it but the endurance program will go on.  We will be doing a partner track WOD.  Meet at Southie Green at 6:30pm to get your run on.  Click here for more details. Also for future reference  on August 3rd we will be hosting a CFS 5k with prizes to the top finishers including some New Balance Shoes from the Brogster himself.  Use these classes to prepare!

Reduced schedule this week:
Wednesday July 3rd – Normal schedule except adding a 3:30pm in Southie Orange and cancelling the 7:30pm.
Thursday July 4th – 8, 9, 10, 11 ONLY in Southie Green.
Friday July 5th – 6, 7, 9, 11, 12, 4, 5, 6 – NO 7:00pm Class
Saturday July 6th – back to business as usual

Strength
Deadlift
3-3-3-3-3

*perform a set of max effort ring dips in between each set of deadlifts*

WOD
Every Minute on the Minute for 12 minutes
3 Power Cleans (185,125)
5 Diamond push ups
7 Kettlebell swings (2,1.5)

Level 3 – (155,105)
Level 2 – (135,85); Hand release push ups
Level 1 – (95, 55); HRPUs; 3/4/5

18 Comments

  • nicole dholakia

    07/03/2013 @ 2:38 am

    Deadlift: 225 x3, could have gone heavier.
    WOD: 9 rds, 115/1.5 pood
    This was total shit show for me. Started strong at 125 and then after the second round I was barely hanging in there, stripped it down to 115 and still took 2 more rounds off, ugh. Thanks to Coach Chuck for working with us at the end on pull-ups, one of my many goats. Nicely done 7:30 pm! BIG welcome to Erica from S. Carolina, chick killed it tonight! Only missed one round at Rx, wooty woot!

  • Mike Green

    07/03/2013 @ 1:40 am

    I let my mind get the better of me (again)

    Max deadlift 275

    12 Rounds (no misses)@ 115, diamond pushups, but a 1P (ONE) KB. Workout was good, but could’ve gond harder. Time to step it up a notch, or as my old workout partner would say, “put on your big boy pants”.

    • Mike Brown

      07/03/2013 @ 1:57 am

      MB: “hey man, your crushing it, nice to meet you, what’s your name?”
      MG: Mike
      MB: O, true, me 2. What’s your last name?
      MG: Green
      MB: haha no way! my last names Brown.

      Mike Green and Mike Brown….

      lol

      • Manny Rodriguez

        07/03/2013 @ 2:01 am

        Yo mg switch to the big dogs class, that is 7pm we’ll make sure ur firing all of ur cilynders!

        • Mike Green

          07/03/2013 @ 2:05 am

          I may drop in on a 7 PM class next week

      • Mike Green

        07/03/2013 @ 2:05 am

        Word on the street is that there’s another Mike Green. I’ve switched it up to Green, Mike Jones, OMG (original Mike Green).

  • Erin O

    07/03/2013 @ 1:24 am

    Much respect for this WOD, talk about things escalating quickly! DL195x3 (PR!), WOD 11 rounds at 95# / 1 pd but I am not proud to admit pretty sloppy form on just everything tonight, feeling pretty smoked right now. Love that Coach Chuck has us all doing sets of strict pull ups after class for here on out haha and welcomed Erica from South Carolina to the 7:30 class tonight! Nice job everyone!

  • jason barrow

    07/03/2013 @ 12:50 am

    Deadlift: 340×3 (PR, broke out the 2.5#’s to get it)
    WOD: 4 Missed Rounds L3 (155#, 2P)
    This one falls under accountability. Didn’t see too many other 4-round misses on the white board. I was part of a very exclusive club that you don’t want to be a part of.

    Caught wind of what Brogan’s Endurance class did tonight, jealous as hell, that sounds awesome.

  • Mike Brown

    07/03/2013 @ 12:36 am

    DL 405*2 PR
    WOD owned me. Did 2 rounds RX. Then hit a wall on round 3 and 4 skipped round 5 and did L3 the rest of the WOD. Scaled to 5 KB swings.

    Basically got crushed by this WOD. Not basically. I got owned by this WOD.

    Goat salad is my score today.

  • Manny Rodriguez

    07/03/2013 @ 12:19 am

    DL 375*1 PR
    Wod: L3 missed 2rds and some kb swings..that was a goat salad at its best!

  • LJ

    07/03/2013 @ 12:11 am

    405 DL
    9 rounds 185/2 Pd/hrpu
    Felt the dubs from yesterday during the penalty runs. Calf cramp city.

  • JBo

    07/02/2013 @ 11:42 pm

    1. You know you’re in trouble when you start getting sore from the PRIOR day’s workout only a couple hours before the current day’s workout begins!
    2. This is definitely one of those WOD’s that looks MUCH easier on paper.
    3. I was honored to be the demo man for the 5-4-3-2-1 barbell complex warm up. Glad to not let down Coach DeDonno in front of the HUGE 5pm class.
    4. Dead Lift: Only had time for 4 rounds but achieved a new 3-rep max: 275×3.
    5. Ring Dips: Only had time for 3 rounds between the strength sets, but got sets of 10, 8, and 7 – unassisted. Thanks to Goose for spending a little time with me on the ring dip kip. I think it’s finally starting to click.
    6. WOD: This was a bit of a disaster. I thought L2 weight of 135 would be fine, but I was gravely mistaken. Either I’m out of practice on power cleans or this was just plain old tough. Missed 4 rounds at L2 w/ 1.5pd KB swings.

  • James Saunders

    07/02/2013 @ 9:40 pm

    Good work 9am!

    DL: 385×3
    WOD: L3 (155# and 2pd) w/3 missed rounds (5, 8, and 11). Should have went lighter on the PCs in retrospect…

  • Alec

    07/02/2013 @ 2:30 pm

    If anyone’s in Virginia at the beginning of September I’m jealous:

    BaconPalooza Sept. 7th:

    http://www.farmtoconsumer.org/news_wp/?page_id=9006

    • James Saunders

      07/02/2013 @ 9:42 pm

      Road Trip…

  • Mike Brown

    07/02/2013 @ 1:55 pm

    Quigs goes on vacation and 5:30 suddenly doesn’t post anymore…

    • Shamwow

      07/02/2013 @ 7:50 pm

      Easy on the 5:30 crew, Brownie.

      • Manny Rodriguez

        07/02/2013 @ 8:14 pm

        That goes for everyone not just 5:30 crew!

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