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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DM said...

4x200 meters
26, 27, 28, 28

Clean & Jerk Ladder 135#

ANother good Saturday.
See y'all tonight!

PANOS said...

4x200 (ouch) That was worse than the 5k. dont remember the times.

Snatch balance

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 said...

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

CNJ ladder 135#

Jason W said...

CNJ ladder 135#

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 said...

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 said...

Squat 5x5, 3 minutes per set

Rest 5 minutes

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

Slim Biscayne said...

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