ACF 1/28/13

 

Denise made it to the top of the rope numerous times on Friday night. At 50+ years old I’d say that’s quite the accomplishment! Well done Denise, keep it up!

 

WOD

every minute on the minute for 10 minutes perform, 3 snatches
then…
every minute on the minute for 10 minutes perform, 3 clean and jerks

 

Get Cozy Down There
Squat Stance & the Olympic Lifts
Hips, Meet Bar: The Extension of the Snatch and Clean

 

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9 Responses to “ACF 1/28/13”

  1. Jess 2013-01-28 at 07:13 #

    Denise that is so so so beyond awesome. And on top of that you are looking super fly with those socks. Rrrarrrr. Good job!

  2. kyle 2013-01-28 at 08:28 #

    Denise is a badass Everybody should follow her lead!!!

    • Intense Steve 2013-01-28 at 10:03 #

      Awesome Denise, I was just telling my neighbor about you and your results at ACF last night over dinner and hear you are climbing the rope!! You are an inspiration to us all, keep it up!!!!

  3. molly 2013-01-28 at 10:55 #

    way to climb denise! i was super impressed with all the ladies climbing the ropes on friday. even some of you who doubted you could do it once did it multiple times! and allie – look at that shoulder definition! dang!

    solid workout this morning. always good to start my day with heavy weights and a room full of testosterone.

  4. FireSteve 2013-01-28 at 12:33 #

    Like everyone said great job Denise, that is awesome.

    It was good to be back this am. That was a heavy workload, but felt good. Good job Elijah, you always impress me with how much weight you can manipulate being such a little man.

  5. Dan 2013-01-28 at 14:35 #

    Yo yo yo…speaking of little man, NoRep is back in the house. Well, not tonight, but tomorrow fo sho. Missed you fools

  6. Lanette 2013-01-28 at 19:48 #

    Denise IS awesome! So glad she is part of the 5:30 crew.

    Here is the recipe for the cookies I brought tonight. 180 degrees is 350 F. However, if you are going to use a metal pan, watch the time. At 15 minutes they were a little crispy. On stone they were great. Also, I only used half of the syrup.

    http://juliaandlibby.com/2012/08/21/coconut-oil-banana-coconut-cookies-2/

  7. kyle 2013-01-28 at 20:05 #

    yo yo dan have you been in the hood it sounds like it fo sho.nice to see jenny in the box intenst steve fun to work out with you thank you for pushing me today good work out.

  8. denise nelson 2013-01-28 at 22:34 #

    hey thanks everyone! coach my sucess is alot because of your encouragement and knowing my limits and pushing me to get there, but I also have to say thanks to all in the ACF box for instilling the will in me to keep coming back for all the pain!! you guys are awesome! life is good

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