WOD 08/26/10
Today’s WOD:
AMRAP 12:
7 Sumo Deadlift High Pulls (75#/55#)
7 Push Presses (75#/55#)
Jeff at his first Olympic lifting competition going for a 98 kg snatch… Success!
Our main man Brandon Roberson is heading off into the sunset after today. He was a integral part of our regionals run and has been Mr. Intensity from day one at the gym. We’ll miss you, Brandon. Best of luck with your new job and in everything you do!
15 Responses to WOD 08/26/10
Since I can’t make it today, I’ll contribute something else. I know the PFC II isn’t a paleo challenge, but it is certainly cornerstoned on overall health, which diet is a major part of. After Tuesday’s beast workout, a bunch of people were asking questions about various foods and why/why not. This was an article I found when I started Paleo that puts some clinical evidence on what the Western Diet (grains, dairy, etc) is doing to your body and the advantages of altering your diet. It’s long, but really informative.
http://www.ajcn.org/cgi/content/full/81/2/341
Brandon, the workout planned for you today, may be the worst workout we’ve ever made for anyone. Only you can complete it as rx’d.
Good luck Brandon! Below are my top 3 Brandon moments:
1 – - You sitting in the van in Ohio with head phones on and everyone else talking. Someone said “What’s Brandon doing?”. Response, “Being selfish”.
2 – - Back porch hunting at Old Man Cave’s Chalets
3 – - Crawling up hill with me during that ridic trail run.
Hope you love your new job!
One is that workout going to be the adv wod? Two can we get any hints of what it will be comprised of?
Today’s 6 a.m. WOD, Rounds 11 +7 Sumo High Dead Lifts
Since I don’t think Brandon checks this:
Only Brandon gets to use the vest.
w/a 20# vest run 1 mile
10 Renegade Man Makers: 40#
20 Sit-ups
30 Pull-ups
40 Wall-balls
50 Push-ups
Remove the vest then
1km row
10 KB swings (2 pood)
20 Thrusters (115#)
30 Box Jumps (36″ box)
40 Sand-bag get-ups
50 Double-unders
Don the vest:
Run 1 mile
You’re an evil sombitch Jake. Please tell me you’ll video some of that.
got in 10 of the WOD.
Good luck Brandon.
15+7+3
58:48 of brandon’s wod.(sans weightvest).
Best of luck brandon!
56 something on Brandon’s wod sans weightvest
59:40 on brandon’s goodbye wod, no vest
17+4 on the regular workout. I’ll try “Brandon” with the vest when I’m feeling suicidal
15+5
12 + 7 +5 on wod.