Black/Blue/Grey WOD

Five rounds for time of:
Run 400 meters
5 Back squats

Russell Berger 12:17 at 315lbs. Post load and time to comments.


Redo Open WOD 11.2

April “COOL” Board

– ├é┬áMelanie – 45 Pull Ups without a Band!!!

– Start thinking of some new goals

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5 Responses to 4/2/11

  1. Brian says:

    Met with Ryan today for my one on one meeting and had some great results. Four weeks ago Ryan and I met and went through very breifly the program and measurements. We didn’t talk a lot about food but he did give me a few tips to do until we had the food makeover presentation which occured last week. Here are the results.
    Weight 177 today 172.8
    Body Fat % 9.96 today 8.73
    Waist 33 1/4 inches Today 32
    Mass 159 Today 157.8.

    While the pounds didn’t drop drastically the body fat improved quite a bit. Every area mearsured improved and those are the results we should be looking for. As Ryan mentioned its the body fat were looking to get rid of not really the overall weight as long as its good muscle weight if its not we will lose those pounds as well. Point is, that Ryan shared very briefly things that have improved me a great deal. Now that I have learned a ton from him and actaully have a meal plan to follow these results should continue to improve but at a greater pace! I’m looking forward to hearing everyones results as we go! Take advantage of Ryan and his knowledge in the nutrition arena and you will not only see results in the way you look but in your work outs as well!

  2. Shelley says:

    Ran the second 5k (actually 3.25 miles) -31:45
    A new PR (haha) by almost 2 minutes. Niw if I can just
    keep decreasing my time by that amount each time I run, I might actually get to be a decent runner.
    Looking forward to seeing all the new and improved Games WOD 11.2 redo scores!
    Jim and I did the WOD yesterday. 9 rounds plus 9 step ups for me (it sure was beneficial to not have to do box jumps; one of the benefits of being old, I guess)

  3. Todd says:

    I talked to Jasmine today. I challenged her to wod 11.3. She accepted.

  4. Bobby says:

    As Rx’d – 11:55 (225#)

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