Friday 12.31.10

Navy Lieutenant Michael McGreevy
Reminder:  The only class times today are 8:00am and 9:00am!!!!!

Free Handstand Practice

Three rounds for time of:
- 800m Run
- 50 Back Extensions
- 50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.  With heavy hearts we offer our prayers and condolences to his wife, Laura, and then 14-month-old daughter, Molly.  The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. 

This last WOD for the week will test you again in the oxidative metabolic pathway.   Compare your time to when we last did this on 2.16.10.  This was over 10 months ago, so you should notice some pretty good gains if you recorded your time back then.  

For the 800m run, go out to Vaca Vally Pkwy, turn left, then left again at the the light at Crescent Drive.  Stay on the same side of the street and you will come to a white fire hydrant.  Turn around there and run the same path back to the gym, and that will be 800m.  It is much better than running the parking lot 6 times.  The back extensions can be done on the GHD machine, the roman chair, the big tire, or do Supermans on an Abmat.  The sit ups are Abmat sit ups, unless you really want to scale up to GHD sit ups!

If you missed the total, Fran, or the 5k, you may make these up as well.  These are important as we will use these WOD's as checkpoints throughout the next year to make sure our fitness goals are being met, so you will want to have a benchmark score to compare to.  Also, today is the last day to achieve those last quarter goals for 2010!

Post times to the comments section!  bc


  1. Did Thursday's workout today.

  2. Starting Strength WOD:

    Back Squat (Fisrt time since the knee injury doing these without a box.)
    - Worked up to 295x1, then 245x 3x5

    Bench Press:
    - Worked up to 295, then 245x 3x5

    Chin Ups:
    - 21 unweighted explosive chins, then 265x 3x5 (body weight included)

    I did sets of controlled toes to bars and reverse hypers in between my warm up squat sets.

  3. 28:42 as rx except one rd of supermans instead of back extensions

  4. Just completed my 3 month goal of 90%. Tomorrows Cheat Day is going to be great.

  5. Michael( on saturday)
    Did 800mtrs ea. time on rower and supermans on abmat cuz i had to do it at home during nap time. Really wanted to nap instead but forced myself to get it done!