« Wednesday 3.10.2010 | Main | Monday 3.08.10 »

Tuesday 3.09.10

DateMonday, March 8, 2010 at 09:58PM

Buy In:  Foam Rolling:  From ASIS to Lateral Epicondyle, Thoracic Spine

Shoulder Press 1x3@60%, 1x3@70%, 1x Max Reps@80%

then:

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

http://i.dailymail.co.uk/i/pix/2008/10/19/article-0-022B7588000005DC-107_468x314.jpg

AuthorMikeAlley and Katrina | Comment22 Comments |

PrintView Printer Friendly Version

EmailEmail Article to Friend

Reader Comments (22)

omg I wasn't prepared for this. I have butterflies... super psyched!
March 9, 2010 | Unregistered CommenterEmily
Shouldn't the percentages be 60, 70, and 80?
March 9, 2010 | Unregistered CommenterRed
245

Hey Mike, I thought that the Free Press was there last week...so who was that, the president of the Mike Alley Fan Club?
March 9, 2010 | Unregistered CommenterKristin
293 (pr) - only hit 9-11 calories rowing (purposely, yes) and tried to make it up everywhere else, but I blame the wall ball suckfest today on yesterday's programming. I'd like to try FGB with fresh legs next time. fantastic wod regardless!
March 9, 2010 | Unregistered CommenterEmily
105/120/135x3

FGB: 306(PR)
March 9, 2010 | Unregistered Commentermarc
SP: 55/65/75*9
March 9, 2010 | Unregistered CommenterEmily
115-125-145 x 6
261

Please, please don't put my picture in the paper, it will not be good for business. You "ladies" must have known he was coming because you all had your short shorts on. We need more photographers!
March 9, 2010 | Unregistered CommenterTravis
Shoulder press 95/100/115x3

FGB: 244. Pretty clumsy showing, but look forward to punishing this number next time!

Here's to hoping tomorrow's WOD is riding the front 9 at the Bend. Cause after yesterdays WOD, I don't know what body parts I have left that can support weight!!!
March 9, 2010 | Unregistered CommenterFrancis
Red, yes. You are correct. Whoops. Nice work to all at lunch today.
March 9, 2010 | Unregistered Commentermike
Why does the Paleo 30 day Challenge start 2 days before Saint Patrick's Day?
March 9, 2010 | Unregistered CommenterConnor MacManus
Surely Guinness is Paleo friendly? It's a meal in itself!
March 9, 2010 | Unregistered CommenterPatty O'Furniture
You people are crazy... Machines, all of you!
March 9, 2010 | Unregistered CommenterSamuraiJap
The short shorts are a ploy to distract the competition and take you guys down!
March 9, 2010 | Unregistered Commenter"ladies"
back in my day, ladies didn't wear shorts
March 9, 2010 | Unregistered Commentergeico
303 pr
March 9, 2010 | Unregistered CommenterBrian
Please say that Wed's wod will be yoga. I may have run to the gym and back to work after FGB, but I may not be walking home.
March 9, 2010 | Unregistered CommenterKristin
My fight went very very bad... 264, but it was a solid 264... take my word for it.

I was a little tired after going 110% on the foam roller "buy in"... 1:47:48 (pr)
March 9, 2010 | Unregistered CommenterStephen A.
283
March 9, 2010 | Unregistered Commenterkatrina
95x10

310 pr
March 9, 2010 | Unregistered Commenteryann
my fight wasn't as good as when i kicked a** in karate...221. next time I hope to do much better!
March 10, 2010 | Unregistered Commenteransley
Fight Gone Bad, 188. Shooting for 200 next time around.
March 10, 2010 | Unregistered CommenterJuan

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
All HTML will be escaped. Hyperlinks will be created for URLs automatically.

Notify me of follow-up comments via email.