Open This Jar!
27 Sep
9-28-2009
Warm Up
1) complete the following in any order:
10 dive bomber pushups
10/10 lateral bounds
5/5 lateral lunges
1 minute total hollow hold
Row 350m
2) Buregener warmup
WOD:
1) Alternate between the following:
Weighted pullup x 1-1-1-1-1
Pistols x 3-3-3-3-3
2) 3 rounds, alt w/partner:
Gym length crocodile pushups
Farmer’s walk out to street & back GO HEAVY!!
Advanced WOD:
1) weighted pullup: work up to a 1RM
2) rest 10 minutes – do DROM
3) AMRAP wtd pullup @85% 1RM take 2 seconds to lower each rep.
4) 3 rounds, alt w/partner:
Gym length crocodile pushups
Farmer’s walk out to street & back GO HEAVY!!
Cooldown:
Prone scorpion variations
elbow rotations
locust stretch – enjoy!
Jess and I have been just shutdown by this jar of artichoke hearts. I’m bringing it to the gym on Monday for anyone to try and open with their bare hands. Jar needs to be intact!
Congrats to all of you who came out to Fight Gone Bad this Saturday. For those of you that did the workout for the first time, remember that score and feeling. You will be improving in the near future and taking it to FGB! Congrats to Nick G., Jake M., Pat T., and Lael for setting new PRs on FGB. If I missed any other PR’s, please post it to comments and nice work.
Congrats to you too Xi for PR’ing, and especially to everyone who did this WOD for first time and finished. There is a reason why it is called Fight Gone Bad and you made it through.
jar of artichoke hearts….you’re mine!
Jake, you can try opening the jar as your Advance WOD tonight. Good luck with that. Speaking of the level classes, would it be correct to say that Monday and Thursday classes at 6:30 are now all levels and not just ADVANCED?
That is correct Nick. If you look at the online class schedule, you will see all classes are All levels.
Yes,I should be looking at the online class schedule. Thanks for clarifying for the previously unclarified.
What’s going on PDX! Colleen from CF Los Angeles here… I’m visiting your fine city for 5 days next month, and hoping to take a break from tasting microbrews to drop in for an ass-kicking with my fellow CF LA’er, Val.
In the meantime, thought I’d tap your fine community for lodging and food recommendations if you have ‘em. I’ve never been to Portland, so I’m all ears!
Thanks, and good luck with pickles of death there. Hope you’re all recovering well from one helluva FGB!
Rock on,
Colleen
Hi Colleen!
Welcome to P-Town and you are going to love it! Well, if you eat Zone/paleo, I would recommend you check out a little blog on our site called “meateats.com”. Those are just a few of the Paleo places to dine here in Portland. What kind of food are you into? Oh man, there are so many good places.
For lodging, I’m not sure. I’m thinking a bed & breakfast in the Irvington Neighborhood could be nice.
xx
if Jake can’t get that jar of artichokes I’m on it.
Excellent! I uh…well, I just like food.
But am of the Paleo persuasion 98% of the time (when I’m not um…rampaging through Oregon sampling pinot noirs and microbrews). Will definitely check out your site!
Thanks, and looking forward to it.