July 18, 2012
Thursday, July 19th, 2012
Attention: There will be NO 9am OLY class this Saturday, but the 10am class is still on!
Strength/Skill:
Agility drills
WOD:
"The Crippler"
30 Back Squats (225/155)
Run 1 mile
or,
"The San Francisco Crippler"
30 Back Squats (225/155)
Row 1k
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
- Mark Rippetoe
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Not sure if it's best to be crippled in San Francisco...or just plain crippled.
Posted by: Marcy | July 18, 2012 at 09:18 PM
The crippler
13:10 w 185
Posted by: Johnny Bunn | July 19, 2012 at 09:42 AM
Big shout out to Marcy this morning for doing it rx'd it was impressive.
14:03 / scaled 63lbs and ran
Posted by: Carey | July 19, 2012 at 11:05 AM
Reminder to all 4, 5 and 6pm'rs:
Make sure to drink at least 12 oz. of WATER before coming to class tonight!
Posted by: Barber | July 19, 2012 at 02:37 PM
83lbs
Run
14:25
Posted by: Luila Barber | July 19, 2012 at 02:51 PM
Thanks, Carey! It was challenging.
"The Crippler" as rx'd: 16:31
It doesn't take as long to become crippled by way of San Francisco, but hey...if you're going to be crippled anyway, does it really matter how you get there? ;-). Great workout...great job 6:00 am class!
Posted by: Marcy | July 19, 2012 at 03:08 PM
95 lbs
Run
9:30
Good job 11am!
Posted by: Jordan | July 19, 2012 at 05:30 PM
The Crippler
13:27 rx'd
Posted by: Amber L | July 19, 2012 at 07:57 PM
Crippler 225lbs w/ Row : 6:38
Posted by: Shaun Williams | July 19, 2012 at 09:10 PM