Workout of the Day (WOD)

Tuesday 7/7/15

I finally get to say Congratulations to Marianne on her killer time completing the Rock n Roll Half Marathon.  

here are some from her thoughts during the race:

In the back half of mile 5, a stabbing pain in the ball of my left foot started.
Mile 8: confirmed it was physiology and not footwear.
Mile 9: began grunting through the pain as if giving birth to a heifer.
Mile 10: DJ spinning Soundgarden replaced the look of anguish on my face with a smile.
Mile 11: wishing for someone to fireman's carry me.
Mile 12: seriously, an effing HILL?
13.1 complete! Never in my life has simply finishing of my own motility felt so rewarding. #painofdiscipline#seattlernr #fitsmithfam #willrunforbeer

PS. My finishing time of 2:20:08 was only about 4 minutes slower than my PR (from Vancouver Seawall Half Marathon in Oct 2014)


10 Minute EMOM
1st Minute
5-10 Ring Dips
Opposite Minute
16 Lunges or 6-10 Pistols(3-5 each leg)

15 Minute AMRAP
40 Burpees
30 Deadlift (Mx 95/65, Rx 135/95, Rx+ 185/115, FB 225/135)
20 Mx Sit-Ups, RX Sit Ups or Toes to Bar, FB Toes to Bar
10 Squat Clean (the weight you use on Deadlift is the weight you use on the squat clean, newer people can power clean and front squat)

Only 1 more month until we get some football.  Who would be interested in joining a CFIB Fantasy Football league, if so email if anyone has been a commissioner for a league before, we would love for you to do one for the gym too.  

Today's Workout

Tomorrow's Workout