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Monday, May 10th, 2010

May 9th, 2010

Last Team Workout

Workout of the Day

A. 4 Suicide sprints (10m-back-20m-back-10m-back); rest 60s between efforts
B. AMRAP KB Swing in 60 seconds (75/55) x 4 sets, rest 60 seconds
C. DB Split Squat @ 10X0, 10 reps x 3 sets per leg, rest 60s b/t legs
D. AMRAP Double Unders in 5:00

Please welcome a new On Ramp Class starting Monday morning at 6AM…

Don’t forget to register for our Paleo Cooking Class this Sunday, see details in the Events Calendar.

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  1. Cameron
    May 9th, 2010 at 22:08 | #1
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    DB Split Squat???

  2. Kimberly
    May 10th, 2010 at 07:46 | #2
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  3. Nicole B
    May 10th, 2010 at 09:12 | #3
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    This workout was pretty good-ended up doing 4 rounds of 4 suicides so 16 in total. It was brutal but at the same time not THAT bad-way to go 6AMers!

    DB Split Squat were the hardest for me-my foot kept cramping up when I had it resting on the bench. My DU’s need alot of work-but I managed to get 3 in a row today which was pretty good for me! :)

  4. Erika
    May 10th, 2010 at 10:29 | #4
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    Way to go 6amers!! Glad we had that sorted out by 7am!! Used 35# for KB swings, 17.5# on the first set of DB split squats, then had to drop to 15#. Lost count on the double unders.

  5. Tapout
    May 10th, 2010 at 16:37 | #5
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    Well 6am’ers!!! If you haven’t seen me walking into the gym with my little red suitcase lately…it’s because I haven’t been able to drag my lazy butt outta bed..oh for about the last 4-6 weeks…By end of week I’ll be back in the mornings…

    I also need to work on skills & strengthening stabilizers…so double days it is… My double days used to be CF + CFE…now with my injury it will force me to work on stuff I don’t like so much…but sure to benefit me and help prevent more injuries…

  6. Kyle
    May 10th, 2010 at 16:58 | #6
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    Not able to make it in today so I took the Conrad challenge of 20:00 AMRAP Burpee mayhem. Ended up doing 196 burpees, probably could have reached 200 but that’s a tough one to do alone.

  7. michelle
    May 10th, 2010 at 16:58 | #7
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    To Coach Dewy, for making us do 12 extra suicides… you’re lucky you’re pretty!

  8. Derek
    May 10th, 2010 at 17:16 | #8
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    @michelle

    Well I can’t argue with you there.

  9. smokey jojo
    May 10th, 2010 at 18:24 | #9
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    @Tapout
    I also can’t get my butt outta bed in the AM anymore so I hear ya…
    Ps. keep trucking my dear, you are fabulous.

    @Kyle
    you are my hero.

  10. Kimberly
    May 10th, 2010 at 18:52 | #10
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    I made liver tonight for the first time ever and I found out

  11. Kimberly
    May 10th, 2010 at 18:53 | #11
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    sorry, kitty on the keyboard…anyway, I found out…not everything is better with bacon :(

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