11/15/11…..TUESDAY

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

28 thoughts on “11/15/11…..TUESDAY

  1. Front squats x3 225#

    WOD 10:12

    Did some weighted pullups and farmers carries with the 100 lb kettlebells. Good workout!

  2. 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.

  3. 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!🙂

  4. 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!

  5. @ Jesus..you are more than welcome to come workout with us or you can set up a free one one session with me!

  6. 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

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