Strength WOD:
2/2/2/2
Squat Clean (Every Minute on the Minute perform two cleans. Re-grip allowed. Use 65-75% of 1RM)
Checkout WOD:
5 Rounds for time:
10 Deadlifts (225#/155#)
10 Box Jumps (24″/20″)
10 Toes-to-Bar
Results
View this photo
View this photo
Today Mother Nature forced us to call an audible (or WOD-ible) as rain combined with running and rope climbs made for the potential for human hail inside of the gym. That would have been a mess to clean up and I already covered the “Tom is a neat freak” topic on the Facebooks today (also below). With that said bring your long socks tomorrow and your best overhead squat.
Good work on squat cleans. Just like the snatch this weightlifting movement is based on speed, technique, efficiency, and power.
For those who missed the Rules Rant:
Please take the time to put things away in the space they correctly go. Bumpers are stacked by 10’s, 15’s, 25’s etc. Bars are grouped together in the holder by lightest to heaviest (or short training bar to men’s bar), KB’s are in order, wallballs on shelves, rollers on racks, boxes stacked by type etc. Chalk balls stay INSIDE the buckets! NOT on the floor or balanced on little ledges.
Also please do not THROW the bumpers onto the stacks. For some reason even though some can lift a bumper plate when it is attached to a bar, that same person cannot carry the bumper and place it neatly on the stack. We now have a nice drywall hole in the stack of 35# plates. I always wanted one of those but don’t need another…
Please clean your stuff off after use and put it back. The person at the next class greatly appreciates it.
Corrective behavioral motivation techniques include: A week of burpees in every WOD and warm-up, lots of running with odd objects, and random punches to the throat.
Fitness Lonnie at the North West Regional
Event:
This Sunday at North Bend Theater there is a fundraiser for a local camp that helps kids who are burn survivors.
Camp Eyabsut is a camp that for over 15 years has helped kids who have suffered 2nd and 3rd degree burns come together to teach them they are not alone, help them learn new skills and find a sense of belonging. Funding has meant that kids attended free but it has been cut for this year and to help raise money there is a special screening of Men In Black 3 at the theater. Proceeds will go to the camp. Cost is $10 per ticket and showtime is at 5pm this Sunday 6/3. There are flyer’s at the gym with more details. We are planning to see the movie and help support this cause. Thanks Tricia for bringing awareness to this fundraiser.