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Here is a look at Drake’s box over in Nuremberg where I was this past weekend – he has done a great job with the place!!!

Also great to see some of the crew testing their fitness over the weekend. Following the advice of Coach Glassman’s “World Class Fitness in 100 words”:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports”

Ready To Hit The Gower On The Bikes

 

WOD

For Time:

20-15-10-5

Power Clean 60/40kg

STOH 60/40kg

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8 Comments

  1. home for the weekend – 9:44 @ 50kg (hungover)

  2. simmo

    11:27 RX. Happy with that, and made improvements on my shrug! Cheers Tezza!!

  3. DmxRonin

    11:39. Rxd. Happy with that even though I got a bit frustrated with multiple fails on my last two reps.

  4. 11 minutes and something seconds! Great wod. Worn out after it. Cheers to everyone who pushed me thru it!! Started at 60kg. Dropped to 55kg Thanks Si for helping me take the 5kg off. Appreciated.

  5. 8.55 for me felt decent

  6. LucyD

    8:56….scaled down (22kg on cleans and 17kg on STOH). Slowly building the weights up :)

  7. Andy Burns

    12.58 60kg cleans; 50kg STOH … Should have given the 60kg STOH a go!!

  8. wod as rx 10.15. shit effort. Dewi, thanks, I like helping buddies out BUT I’m not helping you drop weight again ha ha.

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