Happy Birthday BV!
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Come join us for our open house this Sunday at 5pm and see what our program has to offer.
Warm-up: JA's, 50 meter high knee walk, shuffle and karoeke runs, jumping squats, 20-gymnast push-ups, 20-KB Deads and Swings, Strength.
Strength: Dead-lifts 1) 3 x 70% 2) 3 x 80% 3) 3+ x 90%
WOD: "The most interesting man in the world" Five rounds of 10-manmakers, 10-box jumps, finish wod with a 1-mile run.
Games: 50/35, 90% of max height box jump.
2 & 3) Men 35, Women 25, 90% of max height box jump.
Three monthers: Burpee, Squat clean thruster with 35lbs, 18-24" box jumps.
Men 35-50lbs, Women 15-35lbs. Games and Level-3 use 90% of max height box jump. Use boxes and weights to get individual jumping height. L2) 24", L1) 35lbs squat clean thrusters
Stamina: Three rounds of 800 run, 15-OHS @95lbs.
Endurance: 12-shuttle sprints, :30 rest.
Recovery: Banded Hamstring and shoulder stretch, PSOAS Stretch.
Brian's journey started over a year ago. I wanted to show his progress in July but I am lazy and I forgot. Brian is a great person, a trusted freind and an outstanding human being. Thank you Brian for all you have done for the gang and all you have done for my family. People like you are so rare and so incredibly special. Thank you for taking me on the adventures and not getting mad at me when we shot your car, crushed your alfalfa field, turned your buick into a submarine, flipped your race car, and my intoxicated finish line speach in Reno. This year has been awesome and I owe it all to you. Your friendship, your trust, and your work ethic never ceases to inspire me and all who know you. I know you will hate being recognized but what else can you do for the most interesting man in the world. LOL! Be safe my brother, may the tires stay inflated, the whiskey stay cold, the gophers stand still, the bulls keep bucking and may you continune to earn your Bachelor's, Master's and PHD!
August 2010, 210lbs
August 2009, 280lbs
