Usain Bolt explains why he is so fast. Listen to what he has to say.
Quick Reaction.
Drive.
Driving.
Driving.
Keep Driving.
Knees up.
Shoulders Down.
Dorsiflex.
Toes up.
Plant & Drive.
Focus.
Stay Focused.
Workout of the day
Strength: Front squat 3-3-3
then,
5 rounds for time:
5 Deadlift 225
10 Bar Facing Burpees
200m Run
Front Squat: 88#
WOD: 14:54, 78#DL
Front squat #128 (New PR)
WOD 15:41 RX
Another good workout!
Good job! Awesome!!
thats a decent gain Lizeeth !
Front Squats 3×3@95#
WOD 12:24 185#DL, step over burpees, and 200 m row.
Thanks, Tony!
Front squats x3 225#
WOD 10:12
Did some weighted pullups and farmers carries with the 100 lb kettlebells. Good workout!
FS 83#
WOD 14:51 / 73# DL (back is getting better, yay)
Good WOD, great morning crew and congrats on the PR’s. Thx. Also, thanks Joey, for making Leo and I race a little at the end when we might have been willing to slow down.
Front squat 83#
WOD 16:59 85# DL
12:30 rx
NICE!
Front squat 105#
WOD: 16:21 RX!!!!!! (my 1st RX) woohoo!!!
The whole time i was running i was thinking…what would
Usain Bolt do?! So i kept going!! Thanks Tony and Liz and Tom and to everybody that pushes me everyday to do better!!! An awesome noon group today!
Way to go Dilcia!
Thanks u so much!
Woohoo!!!
Tom 225# WOD 10:39
Lizzie 125# WOD 13:39
Front squat 3×135# then 2×145# almost got it!
WOD 15:31 RX’d
Irma got 83# on front squat..PR by 33 lbs!!!
19:24 on the WOD, with 100# dl, way to hang in and finish strong!
Awesome! Way to go Irma!!!:)
OMG! What a great workout. Thanks Tony!!!
78# / 15:05 95#
9:47 rx
225# front squat
good job everyone!
185#/14:40 RXD
9:37 RXD
185# Front Squat
@ Jesus..you are more than welcome to come workout with us or you can set up a free one one session with me!
Just what I need, thanks Tony.
Any day any time Jesus, see you soon.
GOOD WORK EVERYONE!!!
205# Front Squad…making up WOD on Thursday
I REALLY want to thank Tony and the whole 5:30 class for your support in helping me finish my 5 rounds! Could not have done it without your support and pushing me to finish!!! This is seriously an awesome gym! I hope I become as strong as you ALL!!!!
68# front squat
5 Rounds – 85# deadlift, 10 bar facing blurpee, 200 m run
Injured leg
5,090 meter row. 30:00