November 20, 2009 · Posted in WOD · Comments (24)
Mike Droppin Deeeeeeeeeep!!
As of Monday November 23rd the 9am class will be starting at 9:15 Mon-Fri. Saturday still starts at 9..
Next week we will be having a “Special” 8am yes 8am class on Thanxgiving, Come shred your workout before you shred turkey and pie.!
NO CLASSES FRIDAY AND SATURDAY.. Sorry, Maybe try and rest. We dare you..
WOD:
Power:
Cleans
3-3-3-3
Met-Con:
30 seconds work 15 seconds rest 4 rounds.
- Rope Climb
- Rower
- Double Unders
- Box Jumps
- Battle Ropes
- Tires Flips
- Sledgehammer
Comments
24 Responses to “Friday: Conditioning”
Leave a Reply
Thursday’s workout was insane, one of the best workouts i’ve done
Dave absolutely destroyed that! You made it look deceptively easy.
Now onto a topic near and dear to my heart… ice cream. Perhaps I am just a little obcessed because I grew up making it, stacking it away in a chilliy -40 below zero, loading it onto trucks, taking it for a drive, selling it, dipping it, cleaning up after it & oh yeah… eating it! The ultimate ice cream sin, that will certainly send you to a place where it is far too hot to eat it (and by the way, when on earth when the weather gets hot… I mean really hot, ice cream sales will plateau or even dip down while soda and water sales will continue to climb) … but the ice cream sin is when you take the container out of the frezzer and let it melt and then you put it back where it gets all icy and nasty! Be Damned the defilers of the food of the gods! Anyone who does that to something that is so good … something that just lives for the soul purpose of bringing joy to the faces of little kids is not worthy! (I wrote “soul” & not the other one meaning singular just because of its stature!) Someone in my house is going to have alot of explaining to do! I’ve been brushing up on my interrogation techniques… and believe me… the Constitution will only be used to mop-up the mess!
hahaha. Scot, I hate when the grocery store has a freezer problem…. then it’s fixed, but all the ice cream is ruined. Do they throw it out? Heck no…. they still sell it to all those unsuspecting customers… hoping a large percentage won’t come back to return it.
Dave, those were some massive Snatches! AWESOME!!!!
I really needed yesterday off… probably could use today off too, but I’ll be in today. Loving these power cleans. Ivana asked me last night where my neck went. Those cleans are really giving my traps a good work out.
2 WORDS . BATTLE ROPES !!!
Crazy video Dave!!! You made it look ohh sooo simple!!!
I love conditioning days!!! looking forward to the double unders (ive been watching youtube videos and practicing at home how to jump and hollow without using the rope though, which im sure my parents questioned my sanity at that moment) the only part that worries me is the rope climb. I’ve never attempted to do it so I guess tonight would be the perfect time to do it!!!
Lots of ropes today… rope climbs, jump ropes, battle ropes…
I am not trying to make a point here… I am just a bit delirious.
Nice job Dave. The beast has been tamed. From this day forth I name thee: Dave “the beastmaster” Boyd. Now go forth and slay…
hahahah – nice
Yikes Dave B. Those snatches are really scarey! I’m not sure I can even 2 hand swing that.
Yeah, it was def a little scarey. You can see in one of the videos that it actually started to pull me backward just from the momentum. Goal for next time: 3 reps
I tried a two-handed KB swing with the Beast… the downward momentum almost pulled my upper body through my legs… it was an ungodly sight!
Brad… you must rise up against ice crystals in your ice cream! When next that happens, give it to Drew and ask him to return it for you. He’s angry enough to either get a year’s worth of free ice cream or get arrested. Either way we will both make out! Because if you get the free ice cream, I am sure you would call me. If I get retained by Drew, I’ll take ya out for some free ice cream. You might have to put some money on his comissary account so that he can get some ice cream while he’s away! (by the way, I used to deliver ice cream to all of the state prisons and many of the county jails. The Trenton State Prison Commissary used to order 150 units of strawberry Hagan Das pints (8 pts per unit) once a month. You could get a Life sentence and still get your H.D. yum yums.)
My goal is to be like Dave.
Sorry, Scot, but I stopped using the third person when referring to myself this morning.
You’ll have to find another way to round up a client base.
Go chase an ambulance or something.
Dave, honestly.. was great form. You started it in front… so you had a good first swing… nice relaxed elbow at the top of the first one… then a real powerful hip explosion into the snatch… with a great punch up. Really was very solid! I saw it twist a little at the top, but you held on nicely!
(Yeah, yeah, yeah, I know you’re not a prosecutor…)
Can we stop talking about snatching the beast, please? This forum is about ice cream and legal matters.
haha, thanks man
you should give it a shot – you could def do it – just not right before a hockey game…
… or after for that matter – haha
DAVID!!! Ice Cream!
Sheesh…
Dave, I meant scarey in the best possible way. It was a solid move, technique was awesome.
I just got really scared thinking about attempting that myself. I’m struggling with the 80.
Great workout today! Scot, double jeopardy!
Great push today everyone.. Really showed a ton of mental strength. To everyone who gave it 110% on every second of work my hats off to you.. Tina and I appreciate it more then u know
Tina/Vic, I got 10 double unders in a row today…. my best so far thanks to both of you giving some good advice.
Steve, I’m still in love with the Strength/Power stuff, ending with serious metcons. The metcons have been killing me… (in a good way)
Dave… we’ll see… I have done up to 88 so far… but that was with a sore elbow and I didn’t want to push it. Maybe in another week or so I’ll try the beast. I think my other goal is to TGU the beast x2 per side without putting it down. Have done the 88×2 so far.
What did you get on your TGU shirt… BEAST SLAYER ??? BEAST ANNIHILATOR??? BEAST DESTROYER ??? BEAST THERMONUCLEAR BOMB BLASTER ???
Anyhow, I really like working out with you because you are so similar to me in strength / metcon stuff, so it’s motivating to keep up with you… so keep it going!!! And no… I don’t want to have your children… (had to beat Drew and/or Steve and/or Scot and/or JohnO to that one)
Great workout tonight… awesome job Sinister Sixers… (Kenia, JohnO, Drew, Scot x 2, Dan)
will just say “daveboyd” – lol – sounds like everyone killed the workout tonight
Brad is going to be sportin’ a pair of chaps to the next workout.
Tonight’s workout was fun. I started out with a tight lower back. I’ve been riding the trainer at home and I have to adjust my position alittle. I think that caused it. This workout got rid of it. Hopped on the spinner for 30 mins after our workout & felt very good. I like conditioning and endurance work. I scream you scream we all scream for ___!