Kelsey graced the box with her presence last night!


Capoot Fitness Challenge – Registration will open at 7:30am and close at 8:15am. First workout kicks off at 8:30am.

A few of you have asked about nutrition for Saturday, here is a little guide for you to follow.

Quick ‘Game Day’ nutrition guide

6 am Breakfast (full meal)
830am WOD1 – followed by a post WOD meal (Carb/pro)
11am WOD2 (guesstimated time) – followed by a post WOD meal (Carb/pro)
2pm WOD3 (guesstimated time) – followed by a post WOD meal (Carb/pro)

Word is, we’ll be getting out of there at a decent time. That means the WODs will be some what close together, you might not need too many snacks outside of your post WOD meals. Better safe than sorry though, right? Plan ahead kids! I don’t want to see anyone walking around looking like they have no clue where or what to eat. Bring a cooler with A LOT of food. You’ll be doing 3 grueling WODs, you’ll need to be fueling up!

Oh, don’t forget we are meeting up afterwards at Dingus McGee’s for food and drinks!



OMEM for 10 minutes 3 position snatch (Technical work not maximal lift)



30 clean & jerk for time @ 135


Spelman Trades Sports For Fitness

All in


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11 Responses to “12/13/12”

  1. FireSteve 2012-12-13 at 06:25 #

    To my fellow competitors I will be bringing some caveman cookies for us to munch on. They are a great carb and energy blast for us between workouts. I will give you a sample today at noon.

    • FireSteve 2012-12-13 at 13:54 #

      Dont hate me that I forgot the sample.

  2. Brian Watson 2012-12-13 at 06:28 #

    Hey Guys,

    The Watson’s are heading to Illinois for the Holidays! We’re leaving a bit earlier than originally expected and sadly we won’t be seeing any of you until after the New Year. We had a dear friend pass away yesterday and this has escalated our travel plans. It has been a true pleasure meeting all of you. It has been great getting the opportunity to work out and share 1-12 beverages with you all! 🙂 I keep telling Katy all about the box and I can’t wait for you to meet her. She’s just the Bees Knees! Catch you in 2013! Have a wonderful Christmas, Holidays, New Year….or whatever voodoo you practice! 🙂

    Brian, Bri-Guy, Chewbacca, Chewtacca, Watson….among others….

  3. Dan 2012-12-13 at 06:43 #

    Mystery solved, the Wookie drank the beer, then skips town incognito….figures. Unexpectedly sore from yesterday, especially the abs…can’t get enough of this place!

  4. kyle 2012-12-13 at 10:17 #

    Brian sorry to hear about your friend passing away we will miss you .Have a great christmas and a happy new year .

  5. Rosie 2012-12-13 at 13:00 #

    Brian – so sad to hear about your friend passing away. We will miss you and can’t wait to hang out with Katy! Hope you two enjoy your time with friends and family.

    Today’s WOD went surprisingly well. I need all the snatch practice I can get – don’t let your mind go in the gutter with that one. Seriously a challenging move, gets better every time. Grace went ok too but probably could have picked up the pace. Scott suggested I put on my big girl panties to get through it but I just couldn’t find them today.

    • Molly 2012-12-13 at 16:14 #

      haha! funny you should mention panties. that subject came up at noon today 🙂

      Steve, I forgive you for not bringing cookies. just don’t forget on Saturday or there will be consequences.

      Jenny, I got us shirts. ACF will be looking royal in blue!

      Brian, I am sorry to hear about your friend’s passing. I hope you and Katy enjoy the holidays in Illinois. I’m picturing a John Hughes style Christmas. Will you be returning with facial hair?

  6. Scott 2012-12-13 at 16:36 #

    Sorry about your friend Brian. Safe travels for you and the Bees Knees. Merry Christmas and Happy New Years. Looking forward to visiting with both of you when you get back.

  7. kyle 2012-12-13 at 20:32 #

    Fire steve is it royal blue shirts and black shorts.

  8. Sara 2012-12-13 at 21:18 #

    Brian – so sorry to learn of your loss. Like everyone else, I’ll be looking forward to seeing you and Katy when you’re back again. I too would like to know if you’ll be coming back with facial hair.

    Rosie – funny stuff, and I couldn’t agree more with just about everything you said.

  9. Amy 2012-12-14 at 10:37 #

    Brian, sorry for your loss. Have a wonderful holiday with Bees Knees, family and friends. John and I will be just north of you in Wisconsin wearing our cheese heads. Go Packers!

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