Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Athletes Choose 1 From Each Section:
Last done on 2/27/18
Weightlifting:
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics:
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning:
1 Minute Max Calorie Bike
500 Meter Row For Time
Post WOD
Foam roll for 5 minutes
Endurance & Stamina WOD
5000m with rate changes every 1000m: 22-26-22-26-22 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Awesome day getting some new numbers in the book. And welcome back to the 5:30 Mac!!!
1RM deadlift – worked up to 365#…first time up there in a while. Felt really good. Previous PR from April 2016 was 375#.
Strict Pull-ups – 11 (tied PR)
1 mix max cal bike – 44 cal (first time)
Nice job JD!! You are coming back bigger, stronger, and faster than ever!!
Thanks Deb! Today was a fun one. Missed you…Darn Tuesdays!
You deadlifted 3.3 Debs!! I would have enjoyed going toe-to-toe with you on the strict pull ups 🙂
Today was a fun day. I love mixing it up with these workouts !
Deadlift 1 rep max 265# previous was 250#
Pushups 30
500 meter row 1:56.6 previous 2:03
That’s 2.4 Debs!! Awesome job on all of the PRs! You probably should have worn my weighted vest for the push ups…
I like these days too – challenging yet not challenged by the clock.
Bench: 100# PR, previous 95#
Strict Pull-ups: 2 (not a PR, goes to show you that lack of practice makes a difference!)
500 meter row: 2:14.2 (pretty sure this is a PR, but I can’t find my last time)
Serious weight being thrown around on the floor today – great job John and Michelle!
Nice job Tracey!! Way to go on that row! And the PR on the bench as well – nearly 1 Deb!!
Dead: 370# (pr)
Pull-up: 112.5#(pr)
400m: 1:08(ties pr)
Well, you did more than 1 Deb in weighted pull ups…
Thanks Deb. It is a strange day when you’re not there!
Dead: 365# (first time trying 1 RM. Thanks Hanna and the noon gang for pushing me and noticing that I had a lot in the tank after 335#)
Strict pull up: 15 – pr (previous – 13)
500 m row: 1:32.6 – previous 1:32.2 🙁
deadlift: 335#
Push ups: 15
1min air bike: 42 Cal
Way to go Ryan. I assume there was no baby jogger being pushed on the 400 meter run.
Way to crush those pull-ups Scooter.
Row time 2:21.4….I need to get better about recording this earlier in the day 🙂 Still might be a PR….or close.
Dead lift 405
Strict press 170
Bench press 265
Strict HSPU 15
1 minute max cal bike 49 cals.