ACF 1/16/13

Melly getting some snatch action!



For time:

1000 meter row
accumulate 2 minutes in a ‘L’ sit position
50 sit-ups
50 toe to bar
50 knee to elbow
100 double unders
accumulate 2 minutes in a ‘L’ sit position


One more from Lift Big Eat Big : Keeping Women Down
L – sit progression
A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef  ***LOOK OUT this is serious stuff***


Leave a comment

9 Responses to “ACF 1/16/13”

  1. Jenny 2013-01-16 at 12:32 #

    Just about to catch a my flight to San Francisco, then to Frankfurt, and FINALLY into Milan. Only thing I miss about living in LA is DIRECT FLIGHTS.

    I will miss you all! FireSteve kick some booty this weekend. Put in extra work for me while I’m gone Noon wrecking crew!

    • Lanette 2013-01-16 at 13:01 #

      Have safe travels.

    • FireSteve 2013-01-16 at 13:31 #

      Thanks Jenny. Hope you have a great trip! With as hard as you work you deserve it.

  2. Lanette 2013-01-16 at 13:00 #

    Hey, Kyle. I would like 30-40 lbs of meat. It just depends on what fits in my freezer. Also, could you find out how much the leftovers from the cow would be? I make bone broth and am looking for the bones, fat, etc. Thanks!

  3. Dan 2013-01-16 at 13:07 #

    Bon voyage, Jenny. Noon crew, whatchya got now?

    • molly 2013-01-16 at 13:24 #

      noon crew still has muscles. but dan, you’ve got abs, so i have a feeling you’ll smoke all of us on today’s wod.

  4. Dan 2013-01-16 at 19:45 #

    Man alive, Molly, shit. I was admittedly excited about tonight. I knew the du’s would slow me down a bit, and the second set of L-sits would be rough, but figured I could make up some time elsewhere. Nope, that damn clock just a kept on tickin’. You smoked me big time, great job. Great job to a bunch of ya!

    Hey Clayton….you’re looking great dude, keep at it.

  5. h-bomb 2013-01-16 at 20:39 #

    coach k-great workout tonight…small double under breakthru in my tiny world…very exciting for me…e-dog…hope you had a good night off…jenny-have a safe, fun, trip…we’ll miss you

  6. denise nelson 2013-01-17 at 06:22 #

    hey Jenny have a safe trip! thanks for the good workout coach K. good job Heather on your double unders!!

Leave a Reply

%d bloggers like this: