Ryan B was the trainer today. Never had him before and always am interested in seeing how other people do their warm ups, coach, and motivate. The Warm Up: 400 Meter run Dynamic Stretches 2 Sets of 5 Knees to elbows 10 Burpees 15 Squats 30 Second Hand Stand Hold The WOD: For Time 50 … Continue reading Wall balls and pull ups

Ndyia was the trainer Five rounds for time of: Row 500 meters 45 pound Thrusters, 30 reps Results: 23:20

Brad was the trainer Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Work up to your 1RM weighted pull-up. If you don't have a pull up, sub weighted body rows. Spend some time on mobility work. Results: 55 ✓, 70 ✓, 90 ✓, 105 x  

Five rounds for time of: 75/55 pound Sumo deadlift high pull, 21 reps 12 Handstand push-ups Results: 13:26 (Round 1 - 1 ab mat, Round 2 - 2 ab mats, Round 3, 4, and 5 box with 2 ab mats)

Caoched this morning at BTB Ponce - this is my regular schedule now (6am, 7am, 8am, and 9am) I was late arriving to the gym this morning. Got up at 5:50am but arrived at 6:08 from Buckhead. (ran a couple of lights) When I arrived, Dennis had let them in which was great and they … Continue reading 20 min AMRAP (squat cleans and dips)

Took today off and decided to row for 20 minutes for distance Results: 4,711 meters (had a couple of interruptions)  

Coached this morning, while Michele shadowed me, at BTB Chamblee the 9am and 10am, no one came to the 11am/Open House so Michele and I did the WOD. Warm Up: 400 meter run Dynamic Stretches 10 med ball cleans 10 push ups 10 med ball jumps 10 over head squats 10 wall balls 10 lunges … Continue reading Heavy Fran