Wednesday October 19, 2011

So Awesome... Sorry if you're not a Niner fan... but we've been waiting a long time for a season like this, and it's pretty friggin' fun!

WOD

ROMIK

- SMR work 5-10 min

- supine hamstring stretch 2 min/side

- FS hold 1 min

Strength 

- Clean: 1-1-1-1-1... 20 min; rest as needed

MetCon

- 800m run x 3

*Time your efforts, and rest 6 min bt each

Post results and thoughts to comments.

Comments

[giselle]

clean: worked up to 123#

didn't time my 800's

[Jess]

strength: was able to power clean 105# but could only squat clean 95#
metcon: 3:45, 3:30, 3:32

[Angie]

Strength: If my memory serves me, i can clean like a muther effer. But add a squat to it and im just a hot mess. I got up to 97# no problem, but after several attempts at 103# I only landed one.

metcon: didn't time.

[JK]

Squat Clean: 125# Attempted but failed at 130#
Metcon: 3:35, 3:23 ,3:23

[Sang]

Squat Clean: 195# (PR) - 205# failed 5 times :(
Metcon: 3:58/3:42/DNF

[Sully]

bad back - did 10K watt bike warm up at 17 minutes - 5 sets of 20 ring dips, rowed 3K, some push ups and sit ups and a ton of chatting - certainly did the chatting UB ....

[Jeff]

Squat Clean: 225# (PR)
Metcon: 2:50/2:45/3:00

[Mike MacD]

175 clean
3:30, 3:25, real fast

[Scott Z]

Clean: 185# PR
Metcon: 3:38/3:39/3:43

[Joey P]

Clean: 235#
Run: 3:16/3:28*/4:05

[Dato]

Clean: 215# PR. Can get under 225, but can't stand up with it. That calls for more squats!

Didn't run, biked to the gym.

[Kindra]

Clean 93#
Run 3:54, 4:02, 4:08

[andrew]

Clean:225, failed many times at 235
Metcon: 2:52, 2:46, 2:52

[Klempsun]

Strength: 185/195/205/210
MetCon: 3:06/3:00/3:00

[TC]

Worked to 235. Then backed off working on technique. Need the ok stache tweaked a bit.

Runs. 3:28/3:18*/4:05.

[Gaines]

strength: 265#
800's: 3:08/ 3:03/ 3:06