The Office

The Office: becase we 'do work' here.


I understand that I am different yet will be given no special treatment here.
I will go through hell, and there will be no excuses, no turning back once I walk through these doors.
If I vomit, that is no excuse to stop my workout. I will get back up again …and again.
I will lift heavy and break records.
If it’s easy, I will go heavier.
I understand that this is a battle, I am here to dominate, nothing less. Sitting down … lying down … these are not options.
I will earn my respect by getting bigger, stronger, faster & mentally tougher.
I will outwork my opponents and do the extra work that no one ever told me to do.
I will train with fire in my eyes.
I will not back down!

Wednesday, May 19, 2010

WOD 5/19/10

Todays workout consisted of a couple different things.
Part 1: Speed work
Sprint 200m x 3, record times and try not to let the 2nd or 3rd be slower than the first.
Jog 800m

Part 2: Practice Kettlebell Snatch form Right and Left with 12kg and 16kg

Part 3: OH (overhead) Squat 3-3-3-3-3

Part 4:
4 rounds
run 100m
6 pullups
12 pushups
24 air squats


200m sprints
Korey :16 :16 :16
Chase :17 :17 :17
Hoover :20 :19 :19

OH Squat
Korey 95x3 115x3 135x3 155x3 175x3 then went for max 186x1
Chase 95x3 115x3 135x3(f) 135x3 155x1
Hoover: just practiced learning the technique with the bar today

WOD
Korey: 6:09
Chase: 7:57
Hoover: 10:12
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