Inverse Banded Back Squat 10×1 (100% 1RM)
Then
400m sled drag (25% SDC)
Customfit Notes: Customfit has a new site with some new options. Orders for next week are due tonight (Tuesday) by midnight. Check them out here!
Daily WOD – Oct 22, 2014
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Results:
6:15
Maggie 205 P
Katie L. 135 P
Tana 165 P
Mark G. 325 P
Dan E. 345 P
Mohyeed 305 P
Jenn 235 MF
9:30
Kerri 165 P
Katie N. 175 P
JImbo 300 P
John 375 P
4:00
Brian 315 P
Pugh 225 P
Rick 275 P
Sarah L. 165 MF
Jen F. 90 MF
Jacy 100 MF
Tom S. 255 P
Paul 265 P
Chuck 215 P
Danielle 175 MF
Alicia 145 MF
5:00
Steve K. 245 P
Dani 195 MF
Chris 185 MF
Tina 145 MF
I was at the 5:00 class today. 150 MF. thanks
Hey everyone, I know a ton of folks set awesome mile PRs for the nutrition challenge and that there are goal cards with “run a 5K” as a 2014 goal. Well, you’ve got some great race opportunities in the next few weeks with ties to ICA.
– this Saturday, 10/25: Citizen’s Advocacy 5K/10K at Reeves Park; http://www.phoenixvillerun.com; Moira is an organizer of this event and I’ve run and volunteered in past years–great race and well organized. Several ICA folks are running and/or volunteering on the course.
– Sunday, 11/2, National Brain Tumor Society’s Race for Hope 5K run/walk, on the steps of the Philadelphia Art Museum; this event is close to my heart as I am an 11-year brain tumor survivor and Race for Hope was the first 5K both David and I ran. We’ve got several ICA members registered for the team (Tina, Ron, Daria) and are welcoming more (um, David…). 🙂 You can “Join My Team!” at http://www.braintumorcommunity.org/goto/erinmburke
– Saturday, 11/8: Multiple Myeloma Research Foundation’s Race for Research 5K run/walk at Memorial Hall, Fairmount Park, Philadelphia; join team Hoagie’s Heroes as they participate in honor of Hoagie’s mom and raise funds for Multiple Myeloma; http://www.tinyurl.com/MMRFHoagie
6:00
James 405 (box/P)
Kelly 165 mf
Nikki K 135/140 mf
Arvind 165 mf
Pete 165 mf
Joe S. 195 mf
Alex 335 P
Jeannette 125 mf
7:00
Sarah 175 mf
Rob 300 P