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Sunday Morning Service, 8/23/09
By Chip | August 23, 2009
Warm-up/Stretch
Test: Box Jump for Max Height
MoFo hitting 27 1/2\
Both Mike B. and Ralph dominated the “Big Box” today for the first time, and Maureen had a big PR as well! Nicely done!
And then for the WOD….
“Taste of Albany, 2008″
Row 1000 meters, then:
3 rounds of:
21 Sumo Dead Lift High Pulls
15 Burpees
9 Thrusters
RX = 95#/65#
This was a modified version of a workout we saw at the Albany CF Games in 2008, and it was a rough one…
All of our athletes went Rx’d this morning, so it was a big day for everyone! Nice job and way to fight through that WOD… truly an outstanding effort!
I take so much enjoyment from teaching the Sunday class, and your willingness to push beyond what you think you’re capable of really inspires me as a coach! You all should be very proud! Keep it up!
Enjoy the rest of your weekend!
Topics: Workout of the Day | 5 Comments »
August 23rd, 2009 at 10:52 am
thx Chip…i think! way to work thru it Ralph…you and Benny must have springs in your shoes to jump on that box!!! myself, fear got the best of me!
August 23rd, 2009 at 11:05 am
hey Mo, 27 1/2″ is nothing to sneeze at… Nicely done! Sorry I cut off your head in the picture though…
August 24th, 2009 at 5:36 am
Hi Chip, Mo, and Mike, I wanted to appologize for my attitude on Sunday. I have not been to Cynergy that much, due to my back, for the past 3 to 4 weeks. I was not into it and was not feeling it. Chip, Mo, and Mike, I wanted to say Thanks again for ignoring my “Can’t” and pushing me through it!!!! I am not usually like that. I hope that I did not piss any of you off.
August 24th, 2009 at 9:38 am
It’s all good Ralph! We all have our bad days. No worries.
August 24th, 2009 at 4:21 pm
WOW! Awesome work Mo, Mike and Ralph!! Very impressive!