Saturday the 19th of December, 2009

Don Julio
Running at 11am
Olympic Lifting at noon
WOD at 1pm

Holiday Party at 6pm
Rooftop of the Bank building
81st & Biscayne
All are invited, bring a dish or snack if you can, if not bring yourself and a good attitude. Park in the lot behind the building that is marked for Beau Living. Buzz #201 on the call box and come up to the rooftop. There is a jacuzzi on the roof if you are so inclined. Call 786 200 0225 if you get lost.

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8 Responses to “Saturday the 19th of December, 2009”

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  • DM says:

    4×200 meters
    26, 27, 28, 28

    Clean & Jerk Ladder 135#
    10+7

    ANother good Saturday.
    See y'all tonight!

  • PANOS says:

    4×200 (ouch) That was worse than the 5k. dont remember the times.

    Snatch balance
    5-5-3-3-1-1
    95,135,145,165

    CNJ ladder
    9 +3
    Miscounted on 8.

    37 pullups. Pads where slipping off. aiming for 50 next time. PR though.

    Great energy today. Happy X-mas party time.

  • Jason says:

    Snatch balance
    practiced with 115#
    need to keep it light until i get it right

    CNJ ladder 135#
    9+0

  • Jason W says:

    CNJ ladder 135#
    5+5

    finally have enough flexibility to snatch balance (weird typing that) – 75# with a few feeble attempts at 95# — last month was unable to do the bar

  • J Weezy says:

    CNJ ladder 135#
    5+5

    finally have enough flexibility to snatch balance (weird typing that) – 75# with a few feeble attempts at 95# — last month was unable to do the bar

  • Yamakoa says:

    4 x 200M sprints every150 secs. Painful!

    Snatch Balance – worked up to 135 lbs, but went back down to 115 lbs to get technique right.

    C&J ladder
    9 rounds plus 8 reps. Need to learn to jerk. Great job Big Dawg, K rock and Pastor Dan.

    Great party last night. Extra amount of gratitude goes out to J-Me and "The Dominator" for hosting the party.

  • Jason says:

    Sunday
    Squat 5×5, 3 minutes per set
    275,295,295,295,295

    Rest 5 minutes

    Mary 9 rounds + 5/10/12
    (wobbly power rack at globo gym screwed up my kips…)

  • Slim Biscayne says:

    4 x 200m

    2:30 rest between each effort

    then snatch balance work with 3s and 5s

    then C n J ladder @135#

    6+6 – need to face the clock next time