Warm-up: 3 Rounds- 200m run, 10 GHD sit-ups, 10 GHD back ext.
Power Clean: Warm-up to a heavy but comfortable single
MetCon – Scaled Deadlift Workout from CF Games 2009:
Men – 225lbs
Women – 95lbs
Add 10lbs per 30 second round for 20 rounds
Max Weights – 415/285lbs respectively
Finisher: 10 GHD sit-ups, 10 GHD back ext., 200m run
Guy love. It’s guy love (sang to the tune of the Scrubs song…look it up). There was a lot of guy love in the gym today, and with today’s MetCon being very “manly,” it was only appropriate we get some guy love. Maybe I should be clearer in what I mean by guy love at the gym. Get your mind out of the gutters, I just meant that lots of guys worked out together today! Wes brought his friend Shane in, Coach CBo and Paul cheered each other on, Coach G and Blake chanted each other’s names mid MetCon, and Mike and Jonathan were a regular pit crew at changing weights. See… lots of guy love!
Peace, guy love, and happiness,
<3 Coach Miss J
P.S. Awesome job to everybody who did the MetCon today, most everyone killed their old PR’s.