WOD 06-29-2010

Push Jerk 3-3-3-3-3

After the PJ, complete 8- 100 meter sprints. Rest 1 minute or less between efforts. You don’t have to time your sprints. Just be sure to go all out each time.

Special Holiday Hours
We are closed this Saturday the 3rd and Monday the 5th. No morning classes next week. Back to normal after that.


  1. Good work to the a.m. crew! We timed the sprints as best as possible with me calling out the times as people crossed the finish line. It wasn’t the most accurate but it was good enough. (I didn’t know timing wasn’t required. Oops.) And fyi to the p.m. crew, if you have never done 100m sprints back to back before, get ready for a treat. It’s a doozy!!!!

  2. I am already feeling my legs from those sprints. Wonder what they will feel like by tomorrow?

  3. Can someone email me the contact info for the pet food supplier in Montevallo,

  4. Putman,
    I will get you the info. Are you making the next trip out. If so, let me know so I can get everyone to bring their containers and cash.

  5. RECOMMENDATION: WARM-UP BEFORE YOUR SPRINTS… i would recommend jogging a 400… just my two pennies. going from semi-warm to full sprint isn’t the best for the quads… as you will be able to see on my second-half sprint times. :\ oh, and hydrate!

  6. My bro tore his quad doing the last mainsite WOD with lots of 100 meter sprints, so that’s excellent advice Jackie!

  7. The Trouble with Double-Unders by Jon Gilson of Again Faster
    Jumping Too Early: Time your jump so it happens just before the rope hits your feet. If you jump when the rope is at its apex, it will need to do 2.5 revolutions to go under your feet twice. If you jump when it’s about to hit the ground, it only has to do two.
    Making Speed with the Arms: You want your wrists to do the work, not your entire arm. Revolving from the wrists is quick, from the elbows slower, from the shoulders, slower still. We want speed, so keep the arms quiet and the wrists fast.
    Making the Rope “Short”: Keep your elbows at your sides and your hands where you can see them. If you push your arms out, you’re effectively making the space inside the rope smaller, and you’ll trip. If your hands are behind you, you’re tensioning your biceps and slowing your wrists.
    For more info: http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html

  8. josh: how did the job interview go? i meant to ask you last night! hope it went well for you!!

  9. bopefully we will get a call back at the end of the week (4th interview 🙂 )

  10. woohoooooooo!!!!!!! keep us posted!!

  11. So….. How many people are they looking to hire? 🙂