071023 TUESDAY


Jon & Rick halfway through a 2k.

Morning WOD w/ Luca

Today it was Legs day:

1) “Power squat”: Lower and rise as quickly as you can while maintaining PERFECT form. Repeat 20 times.

2) “Bottom to bottom”: Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds. Repeat 20 times.

3) “Super slow”: Take twenty seconds to reach bottom and twenty seconds to reach top again. Repeat 20 times.

4) Finally, how long can you maintain a 2:00 min. 500-meter pace average? Set the rower for “Avg 500 meter pace” and stop and record the time at the instant you fall under the 2:00 minute average

Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats.

Oh boy the fun we had, see you on Thursday!

1900h WOD Evening Crew

21 – 18 – 15 – 12 – 9 Reps of

Knees to Elbows

Ring Push Ups

+ 400m run after each round

Post time to comments.



Low Testosterone in Men Linked to Earlier Death

I agree with the article saying that it isn’t time to start handing out testosterone supplements like candy. I wonder if the increase testosterone levels were due to increased activity levels, as we all know that when you stop (working, moving . . . living) you die. -jj

Post thoughts to comments.

Recent Posts
Showing 0 comments
  • Luca Z.

    Ryan 4:30 min rowing
    Josh 4:21
    Rick 2:00

  • Craig

    Tues Evening Crew:

    Dan 17:59
    Nate 16:21
    Rob 15:40
    Matt 18:15
    Eric 18:51
    Anne 20:51