Wed: Back Squat

11
May 26, 2010 · Posted in WOD   · Comments (11)

*WOD*
 
Strength:
 
Back Squat
  • 3-3-3-3-3
 
Met-Con:
 
21-15-9
  • Pull-up’s
  • Burpee’s
　　　　

Comments

11 Responses to “Wed: Back Squat”

  1. Coach Steve on May 26th, 2010 11:07 am

    Good times last night at the nutrition pow wow.. alot of open discussion and good advice..
    ANy further questions or comments post em here..

  2. Marc Monplaisir on May 26th, 2010 12:28 pm

    Save the date – National Learn to Row Day – June 5, Nereid Boat Club in Rutherford, 9AM-noon. This will be a “lite” preview of the rowing cert in September. The boathouse will be having an open house and anyone can get a taste of what it’s like to row on the water. More info next week.

  3. Marc Monplaisir on May 26th, 2010 1:18 pm

    Steve – the nutrition pow wow was great and it was doubly great to hang out with everyone in a non-WOD setting.
    Simple recipe for Marc’s “Chia Fresca”:
    - 32 oz. water
    - 1 scoop Trader Joe’s Super Red Drink Powder (berries, red vegetables, probiotics)
    - 3 tablespoons raw organic Chia seed
    Shake it about 3 times over 10 minutes to let the chia seeds “pop” without clumping.
    Let it slide down – the chia seeds have the consistency of tapioca after they absorb water, but no taste, and can be added to just about anything.
    1 tbsp of chia has about 800mg of Omega 3, 3g protein, and 150mg calcium.

  4. Marc Monplaisir on May 26th, 2010 4:19 pm

    I just had an awesome smoothie:
    16 oz. unsweetened So Delicious coconut milk
    2 scoops whey protein
    1/2 or 3/4 cup frozen organic blueberries
    4 tbsp. unsweetened, undutched cocoa powder
    2 tbsp. Nordic Naturals lemon fish oil (6 servings of 825 EPA / 550 DHA)
    1 banana (OK so I admit I like a hint of sweetness).
    …if I had Kale I would have added 2 frozen kale leaves too
    This is great if, like me, you have a deep-seated relationship with chocolate :-)
    The chocolate/blueberry thing is soooo rich tasting.

  5. Brad on May 26th, 2010 6:05 pm

    I love the frozen fruits at trader joes… Blueberries being one of them… for putting in shakes. That way I’m not worried about the fruit going bad.

  6. Cecilia on May 26th, 2010 8:24 pm

    Hey Steve,

    Here is a picture of the game “skelly” I was telling you about.

    http://www.nycitysnaps.com/PlaySkelly.htm

    I guess I’m dating myself, but who cares!

    Growing up in the South Bronx was a wonderful experience.

    We were always playing skelly on the streets.

    Anyone else know this street game? How about stick ball, off the wall, hand
    ball, and of course my favorite DOUBLE DUTCH. I was a pro.

    Maybe JR or KFJ or Donna? Have you guys played SKELLY?

  7. Randy on May 26th, 2010 11:28 pm

    Cecilia:
    I grew up playing stickball. How about suicide or poison?

  8. Cecilia on May 26th, 2010 11:56 pm

    Randy,

    Never heard of suicide or poison. What is it?

  9. Robin on May 27th, 2010 12:48 am

    Wow Cecilia you are really taking it back with Skelly. Too bad I always had to watch my cousins & brother from the 5th floor fire escape. If Steve let’s you paint a board I’m sure they would play too just catch them before a CFI class.

  10. john agar on May 27th, 2010 5:34 am

    I remember stick ball and off the wall. Used to love playing tackle football in the streets during the winter when the town never plowed my block. that was always fun! Never heard of Skelly though

  11. james on May 27th, 2010 2:17 pm

    remember back in the days when ni—- had waves
    gazelle shades and corn braids
    pitchin’ pennies , honies had the hight top jellies
    SHOOTIN’ SKELLY , mother f’er were all friendly

    rest in peace biggie smalls

    filled our caps with wax for weight. i was the youngest so i never won a game !

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