Archive for July, 2010

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WOD for thursday 7-22-10

July 21, 2010

Warmup then

First 30 minutes: Cleans 5-7 attempts at 1 rep.  As time allows.

Rest to recovery.  Looking for pure explosiveness.  That said, only your GOOD reps will count, TBD by your coach.  So no rounded lumbar, reverse curling, or protracted shoulders.  If you take a shot at, whatever, 150 lbs and your form is bad, even if you make the lift, the coach will ask you to reduce your weight.

At the 30 minute mark  we’ll do this short metcon.

3 Rounds:  1 minute on/1 minute off

Full squat Wallball shots.  YOU MUST 1)clear the line  2) catch the Ball IN THE AIR 3) Squat to parallel.  Miss any of those and that’s 1 strike.  3 Strikes in a minute and your minute ends early.  Score is total reps.  You’ll go in separate groups and judge each other.  No softies!

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ATTENTION ALL TCF MEMBERS…

July 21, 2010

Please note the following:

As of right now, WODs, info and anything relating to our mutual exercise efforts will be found at towertotalfitness.wordpress.com

A summary of why this is so can be found there.  Please bookmark/favorite that address.

Thanks in advance,

TCF Staff

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WOD for Wednesday 7-21-10

July 21, 2010

Max reps in 30 minutes of

Swim 50 meters

rest 1 Minute  No more, no less.

To clarify:  You swim 1 lap (50 meters) FAST.  You rest 1 Minute.  That’s 1.  Repeat for 30 minutes.

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Golf Outing “after” pictures.

July 20, 2010

Still to come are more shots from Marcos, who somehow got 125 pictures in between chipping in for the winning team.

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WOD for tuesday 7-20-10

July 19, 2010

For time

run 200 m

20 Thrusters (95/65/45 for all events)

run 200 m

20 SDHP

run 200 m

20 cleans (power cleans or squat cleans)

run 200 m

20 pushjerks

run 200 m

20 front squats OR 10 Overhead Squats

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E P I C !!! GOLF PHOTOS–Start at the bottom and view your way up.

July 19, 2010
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Please send me any and all Golf Pictures.

July 19, 2010

Any and all photos of the day can be sent directly to me at:    brockwilson24@gmail.com.      I will then turn around and post them here.

Thanks in advance.