Muscle Music

Brilliant.

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WOD

as many rounds as possible in 5 minutes:
5 handstand pushups
10 ring dips

rest 2 minutes, then

max reps in 4 minutes:
kettlebell snatches, 24/16kg

rest 2 minutes, then

3 rounds for time:
30 double unders
20 hang power clean, 40/25kg
10 bupees

Post scores to whiteboard.

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Rebuilding Your Feet - MobilityWOD

Part 1:


Part 2:


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Heavy heels

Will + wall ball

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WOD

press 1-1-1

then

max kettlebell swings (24/16kg) in 10 minutes.

compare press to 27SEP2010 and kb swings to 09AUG2010.

The press will be taken off of the ground. Kettlebell swing is Russian-style.

today's results.

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How to Strengthen Your (Bare, Flat) Feet - Mark's Daily Apple

What's the difference?

This is why we believe it is so important to be active. You are a biped and your feet are working almost ALL THE TIME. It's like riding a bicycle or driving a car with under-inflated, or worse, flat tires.

Nasty Dudes

"Follow the Dream!"

Darryl and Joe

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WOD

"NASTY GIRLS"

3 rounds for time:
50 squats
7 muscle ups
10 hang power cleans, 60kg

congrats to Arnie for getting his first muscle-up today!

compare to 20APR2010.

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"Well, I’m afraid I have some bad news for you: You walk wrong.

Look, it’s not your fault. It’s your shoes. Shoes are bad. I don’t just mean stiletto heels, or cowboy boots, or tottering espadrilles, or any of the other fairly obvious foot-torture devices into which we wincingly jam our feet. I mean all shoes. Shoes hurt your feet. They change how you walk. In fact, your feet—your poor, tender, abused, ignored, maligned, misunderstood feet—are getting trounced in a war that’s been raging for roughly a thousand years: the battle of shoes versus feet."

You Walk Wrong - NY Mag