"VonRon"
Complete the following reps/rounds format, 3 rounds for time:
27 squats... then 3 rounds of:
3 deadlifts - 155# (95#)
3 hang cleans - 155# (95#)
3 thrusters - 155# (95#)
...so you do 27 squats, then 3 rounds of 3 deads, 3 hang cleans & 3 thrusters... that is ONE ROUND! Complete 3 rounds of that scheme for time!
Happy Birthday VonRon! For all who may not know, Ron got that name for sporting a fashionable display of facial hair that made him look rather sophistocated, if you can believe that! Ha, but seriously... have you noticed VonRon lately?? Smoking double unders!! Killing box jumps!! Strong as an OX!! He has come a long way, and did it with heart. You are good people, Ron... hope you have an awesome birthday brother!
day 59 of the burpee/d-u challenge
Happy Birthday VR!!!
With your strength on the barbell, you should be able to smoke this one!
Who is wearing the vest?!
Another great bday WOD!
Posted by: J9 | March 03, 2010 at 06:13 AM
An inconvenient challenge: Eat 'real food' for a month:
http://www.cnn.com/2010/HEALTH/02/23/real.food.challenge/index.html?hpt=C1
Posted by: J9 | March 03, 2010 at 06:32 AM
Happy Birthday Ron!
Posted by: deb | March 03, 2010 at 07:06 AM
A Goalie! HOLY CRAP!!!!!!!! Be AFRAID, be VERY afraid!! Hang around with a goalie long enough and you know what Im talking about....Crazy, every last one! hahahahahahaha!!!
State HS hockey tourn has begun - horse in the race anyone?? Mt Olive, WMC, Newton-LenVal all out, no surprise there.
Posted by: deb | March 03, 2010 at 07:21 AM
Remember, we are training the mental as well as the physical. Sometimes self-doubt is heavier than the barbell before you. You must be strong enough to lift both.
Crazy Old Turtle out!
(Happy Bday VR)
Posted by: Master Uguay | March 03, 2010 at 07:24 AM
Happy Birthday VR!
Good one Uguay!
Posted by: Scott | March 03, 2010 at 09:43 AM
McCoy:
Here is a link to that fishoil article I was telling you about. Hopefully it helps.
http://fishoil4health.com/fish-oil-where-to-buy.html
Posted by: Scott | March 03, 2010 at 10:07 AM
Lost and Found:
Grey Eddie Bauer long sleeve T-shirt, size large. Has been here since last week.
Posted by: Pat | March 03, 2010 at 11:13 AM
Happy Birthday Ron- hope you have a great day!
Posted by: Melanie | March 03, 2010 at 11:18 AM
Happy Birthday Ron!
155# thrusters...Oh boy!
Posted by: Chaz | March 03, 2010 at 12:02 PM
Happy Birthday VonRon - I sure hope someone videos his WOD
Posted by: Kat | March 03, 2010 at 01:35 PM
Happy Birthday Rondelle, looking forward to this wod.
JR, thanks for the hook up, any way you can arrange a small birthday celebration for me out there? I know you've got the clout...
Posted by: SvW | March 03, 2010 at 02:13 PM
VonRon youd'a man! Happy Bday brother!
Posted by: BF | March 03, 2010 at 03:20 PM
Happy birthday Ron! Enjoy your WOD!
Posted by: Cheryl | March 03, 2010 at 03:20 PM
Hey Pat - unfortunately, I won't be in today as I had planned. Ava is home sick today (maybe too many jumping jacks from last night) and I have another commitment tonight.
Posted by: Cheryl | March 03, 2010 at 03:22 PM
Happy Birthday Ron!
Posted by: Lisa (+mango) | March 03, 2010 at 03:52 PM
Hey thanks everyone for the birthday wishes! Enjoy the workout!
Posted by: VonRon | March 03, 2010 at 04:28 PM
Happy Birhday Ron. WOD looks awesome
Posted by: Ro | March 03, 2010 at 04:36 PM
Tough Mudder Update:
CF Hamilton has a team assembled
CFDV may have a team
Posted by: J9 | March 03, 2010 at 06:26 PM
Happy birthday Ron!
Posted by: Randy | March 03, 2010 at 07:39 PM
happy bday vonron
Posted by: dp | March 03, 2010 at 08:51 PM
Day 3 modified:
Phil-9:26, 95#
Shannon-9:17, 55#
BOC-17:47, 115#, 95# last round
Coveney-10:27, 95#
Erin-8:40, 115#
Lou-15:10, 115#
Diet Pepsi-11:46, 115#, 24kg goblet squats
Randy-17:54, 135#
DawnB-12:07, 35#
Anna-8:00, 45#
CKL-10:15, 55#
Ro-8:38, 65#
Lori-11:23, 75#, 65# round 2&3
CK-10:51, 75#
Lisa-7:32, 55#, push press instead of thrusters
Day 3 rx'd:
Janine-10:45 w/vest
Pat-23:15 w/vest
Kevin-15:20 w/vest
VonRon-11:21
Brendan-13:42
SvW-13:45
Deb-13:20
Charlie-13:06
Melanie-17:28
Posted by: Pat | March 03, 2010 at 09:33 PM
Thanks for the paper towels Anna!
Posted by: Pat | March 03, 2010 at 09:34 PM