ACF 8/13/13

Some times you need a little rest… Keep up the great work Sharon!


Workout of the Day

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.
Sub ring rows for pull-ups as needed.


Let the Games Begin
The Lunatic Farmer


Everyone is invited!

Steve’s first COMPETITION!!!

Intense Steve will be competing this Saturday at the Summer Strength Challenge in Oroville, come cheer him on!


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11 Responses to “ACF 8/13/13”

  1. Dan 2013-08-13 at 07:30 #

    IntSteve….H and I plan to go cheer, which means we’ll be a little late to the Pond Party, which means likely no smoked turkey (sorry Molly). Take care of those hands this week, and good luck!

    • Amy 2013-08-13 at 12:10 #

      Dan – bring the smoker to us Friday and we can get it started Sat. a.m.

    • Molly 2013-08-13 at 18:45 #

      Dan, if you’re not going to smoke me a turkey, will you give me a ride to oroville?

      p.s. I was going to work out with you at 5:30, but “the notebook” was on tv. what’s a girl to do?

      • Lanette 2013-08-13 at 18:57 #

        Molly, the one on tv doesn’t compare to the one in real life…

  2. FireSteve 2013-08-13 at 09:43 #

    Steve I wish I didn’t have to work so I could go cheer you on. I am sure you will do great.

  3. dale 2013-08-13 at 10:15 #

    definitely plan on being there to cheer IntSteve on!

  4. Sara 2013-08-13 at 12:24 #

    Steve! Will be cheering you on from work also! Good luck!

    Work will put me at the Pond Party later-ish as well – if some of the spectators for Intense Steve want to carpool out there later on – shoot me a message.

  5. T 2013-08-13 at 18:57 #

    Intense Steve-kick some serious ass! I’ll be cheering you on from work. Is there any way to follow the competition?

    Hannah-I had lots of fun working out with you this summer. Way to own that WOD today! How fitting that today’s WOD was pull-ups. You are an amazing person and I wish you lots of luck this year! Looking forward to seeing you at Christmas.

  6. John 2013-08-13 at 20:27 #

    I expect a real celebration at the pond party once I-S kicks some butt up in Oroville!

    You can find the directions to the pond party here:

    (Try it a couple of times if it is slow to respond.)

  7. Denise 2013-08-13 at 21:23 #

    It was good to be back at the box today after a long time off! Good to see everyone. Look forward to tommorow! Amy and John I will see you at your pond party!

  8. marc 2013-08-14 at 03:25 #

    Good to see you back Denise. Great crew for 6:30. Well done coach Keith. And way to go dds and Brenda! Hoping to make the pond… that giant slid looks awesome!

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