Enjoy your Labor Day weekend and let your body heal.
The CLUB is closed this weekend due to cleaning.
We know how to have FUN at MLCF.
For those that feel they need a workout: 10 Rounds of:
200 meter sprint
10 push ups
10 sit ups
Next Team Challenge (host will be Moose, Carol, and Barry) Oct. 9th
“Linda”
10-9-8-7-6-5-4-3-2-1 of this triplet:
Deadlift 1 1/2 X your body weight
Bench Press your body weight
Clean 3/4 or your body weight
Set up 3 bars and storm through this.
Hi Ho Silver AWAYYYYYY to 2nd place.
Strength Wod: Shoulder Press and Bench Press 90% 5 X 1
Colleen, Dayna, Brian, Danny - 7th Place
Dave, Dena, Berry, Cade 3rd Place. My vote for biggest surprise.
As many rounds as possible in 20 minutes: (95/75)
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
50 body squats and then up this steep hill.
Strength wod: Deadlift 85% 3 X 3
Mark, Alyssa, Jason, Megan - 2nd Place
NEXT MLCF TEAM CHALLENGE WILL BE OCT. 9
2 Rounds for time of:
100 feet of lunges
800 Meter Run
50 Push Ups
50 Sit Ups
25 Pull Ups
Kelley, Ashley, Beth, Kelly - 5th Place
Rhianna, Tonyan, John, Bob - 8th Place
Strength Wod: Clean & Jerk 80% 5 X 3
Ryno,Terri,Wendy,Pat - 6th Place
21-18-15-12-9-6-3 rep rounds of:
Sumo Deadlift High Pulls (75/55)
Push Jerk (75/55)
Zeph,Jim,Sherry,Rachel - 4th Place
Strength Wod: Front Squat 75% 5 X 4
Our next team challenge will be Oct. 9th.
Support Pepsi because they support you!
Click on the top link to watch Carol G. smilebox of Saturdays MLCF team Challenge.
<table cellspacing=”0″ cellpadding=”0″ border=”0″ bgcolor=”#ffffff”><tr><td><a href=”http://smilebox.com/play/4d5467334d544d794d6a4d3d0d0a&blogview=true&campaign=blog_playback_link” target=”_blank”><img width=”420″ height=”330″ alt=”Click to play this Smilebox slideshow” src=”http://smilebox.com/snap/4d5467334d544d794d6a4d3d0d0a.jpg” style=”border: medium none ;”/></a></td></tr><tr><td><a href=”http://www.smilebox.com/?partner=smilebox&campaign=blog_snapshot” target=”_blank”><img width=”420″ height=”46″ alt=”Create your own slideshow – Powered by Smilebox” src=”http://www.smilebox.com/globalImages/blogInstructions/blogLogoSmilebox.gif” style=”border: medium none ;”/></a></td></tr><tr><td align=”center”>Personalize a free picture slideshow</td></tr></table>
Great course and scenery
5 rounds for time of: (refer to 06/25/10)
40 Dbl. Unders (4×1 reg.)
30 Box Jumps (24/20)
20 KB Swings (55/35)
Strength Wod: Snatch 1 rep max
1st Place: Drake, Moose, Deb, Jill -- 25:57
REST DAY
Congratulations to Michelle C, Deb P, Jill D, Drake L. for taking 1st place honors yesterday at Dave and Terri’s MLCF team challenge.
Be at Dave and Terri’s by 9:15am. Bring workout gloves. Call 412-1701 if lost.
Team #1–Ryne P, Wendy C, Terri R, Pat D///Team #2–Barry P, Cade W, Dave R, Dena C/// Team #3– Jill D, Deb P, Michelle C, Drake L/// Team #4–Bob Hawkins, Kristen E, Tonyan Y, John G/// Team #5– Jim D, Rachel H, Sherry W, Zeph G/// Team #6– Alyssa R, Mark P, Jason W, Megan H/// Team #7– Danny Trusner, Colleen D, Brian R, Dayna L/// Team #8– Beth G, Kelly A, Ashley H, Kelley S.
3 – 2 – 1 GO. This shit sucks, what time tomorrow?
Does your workouts make you nervous? IT SHOULD
Be there early to stretch out.
Go Karen Go!
Directions to Dave and Terri’s for Saturdays team challenge is at the club in the CF area. Be there by 9:15am if you want to know the course.
5 Rounds for time of:
5 Overhead Squats (75/55)
10 Push Ups
15 Sit Ups
20 Double Unders (4 X 1 singles)
picture from last years challenge
Strength Wod: Back Squat 90% 5 X 1
Today is the last chance to sign up for Saturday.
50 Wall Ball Shots (20/14)
400 Meter Run
50 Wall Ball Shots
400 Meter Run
50 Wall Ball Shots
400 Meter Run
Today is the last chance to sign up for this Saturday.
Strength wod: Shoulder Press, Shoulder Push Press, Bench Press – 85% - 3 X 3 reps
be ready for the un known this Saturday
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