070925 TUESDAY MORNING

Sarahkb.jpg

Sarah swinging the kettlebell for two. Congrats J & S!!

0800h WOD with Luca

Today Archie and I had some fun with the new Dumbells

5 sets of:

5 Dumbells Deadlift

5 H.P.C.

5 Front Squat

5 Push Presses

Increasing the weight each round with a 1 min round rest in between.

Finished off with some Flutter abs for fun. Good work, Archie, keep at it your 6pack will come soon.

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070925 TUESDAY NIGHT DANCING WITH HELEN (AND NATE IN CHARGE!)

Warmup:

Jog

Two Sets:

10 pushups

10 situps

10 back extensions

10 squats

First-timer Ed set off on the Newbie WOD and blasted his way through it in 5:24 despite a long layoff from working out. It’s true what they say, firemen do do it better.

“Helen”

3 rounds of-

400M run

21 KB swings

12 pullups

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Article:

Lack of Sleep May Be Deadly

I find the study interesting, although the recommendation at the end that 7 hours is optimal is a little off the mark, especially when taking ill people into account. -jj

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  • Mike Erickson

    Helen:

    15:24
    sub: 35 lb KB
    4 x 300 meters instead of 3 x 400.

    11% faster than my first one in June (17:18). 35 lb KB instead of 25 and mix of dead hang and kipping pull-ups instead of jumping. I need to work on my running… Thanks DCF!

  • Anne

    13:29, 35lb KB…I didn’t walk and my pull-ups are less jumpy…Mike, we’ll do more running together!