Wednesday June 30, 2010
Happy Birthday Bobby
Nearing in on the one year mark of ECC, we take time to give a happy birthday shout-out to Coach Bobby. From the first meeting, to the superhero name day (Barrel Chested Blackout Boy), to present day, your passion to exercise with an intensity that would cripple Darth Vander is very inspiring. Thanks for your commitment, passion and most of all your friendship =)
Your attention to detail is unparalleled. Your ability to fight, to perservere and to endure leaves your company speechless. You are a true fighter and an amazing coach. I to thank you for completing our triplet of ownership and making our dream a reality. You are a true individual in everything you set your mind to. I am personally honored to be your co-owner, co-teacher and most importantly your brother. Happy Birthday Bobby Kusnitz!
Here is to the best pound-for-pound CF'er we know!
WOD: ARMY APFT:
2 min max push-ups
2 min max sit-ups
2 mile Run
*5 min rest between each event
**Athlete-Coach WOD: I count for you: you count for me
***Push-ups are counted after the chest hits the deck and full extension of the elbow is established.
****feet are archored during the sit-up by the coach and reps are counted when the shoulder blade touches the floor on the downward phase.
Thursday July 1, 2010
WOD: 20min AMRAP:
Nicole (last completed July 31, 2009)
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
"Nicole" is first and foremost a pull-up workout, and your total on the workout is the total number of pull-ups you complete in the 20 minutes.