February 11 workout

11
Feb

February 11 workout

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
I found this book at school yesterday. As you can tell from the front cover, it's filled with lots of useful advice.

I found this book at school yesterday. As you can tell from the front cover, it's filled with lots of useful advice.

Remember to bring your towel for the bar and a block of wood to put under your heels to ensure proper support.

Remember to bring your towel for the bar and a block of wood to put under your heels to ensure proper support.

“If you have always done it that way, it is probably wrong.” 
-Charles Kettering

26 Responses

  1. krista

    Happy birthday Kevin!

    bummer – i downloaded the video, but for some reason i can only hear it not see it 🙁 maybe it’s a silly mac/pc thing

  2. Pierre

    hahaha

    DO you want some B-day muffins Kev?

    I heard that you guys talked about my muffins yesterday night! Wow…they are really popular! 😀

  3. MC

    Kevin – Another way to use the muffin – If you have someone who is trying to break into your house, you could throw them some muffins! I am sure that will knock them out!!

  4. Julie

    Warm-up – Mobility/Sit-ups(90)/Squats/Good Mornings

    Strength: 5-5-5
    Front Squats
    45-65-85

    WOD (Modified)
    45 Double Unders
    45 Back Squats 65#
    45 Box Jumps
    45 Double Unders

    Time: 8:45
    It was a good w/o, but I should have doubled up on the Back Squats and Box Jumps

  5. Andy

    CFWU X 3 (graduated to red band – YAY!!!!)

    Strength 5-5-5
    Back Squats 115-135-stopped due to bum knee

    WOD (modified)
    45 double unders (sub 135 single unders)
    45 cleans 135# (sub 90 hang cleans 65#)
    45 Ring dips (sub 135 dips)
    45 double unders (sub 135 singles)
    ———————
    22:48

    Post WOD – 1 wedge Ice cream Birthday cake for Kevin
    – 3 minutes flat 😉

  6. Kevin

    Old time was 18:28 with 95#.

    This time, as RX’d

    20:20

    Thanks for the birthday wishes everyone! And that cake was Mmm Mmm good! I only had 3 pieces.

  7. Krista

    my WOD today: 45 minute teaching spin class
    i found it brutal! i even did tabata sprints for a song.

    post WOD and practicing:
    – 1 one-hand handstand on each side
    – 2 1/2 progession muscle ups
    – 1 piece of cake a la kevin’s mom
    – 1 piece of cake a la kevin’s dad

    congrats to andy for graduating to red, and heather for graduating to blue!

  8. MC

    Strength: Push Jerk
    5-45 5-65 5-75

    WOD
    – 45 double under
    – 45 clean (#65)
    – 45 ring dip (with toes support)
    – 45 double under

    Time: 20:52

    I am glad my double under is better!

    Thanks again for the huge piece of refreshing cake!! 🙂

Leave a Reply