Say Goodbye… (Fri 10/1/10)

By September 30, 2010CFMC Blog Archives

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…to the pullup bar. Yep, it’s going away. After its faithful service to us for the past year, it’s bright shiny red essence will be unceremoniously cut down tonight and stashed in the back room to make way for the new Rogue pullup rig. And that reminds me – no classes tonight at 7:00, and no classes on Saturday either (since putting up the new rig is going to be quite the project). When you come back on Monday the renovations to the gym will be all finished and we’ll get plenty of chances to give the new pullup rig a try. So when you come in to the gym today, stop by and say ‘thank you’ to the pullup bar for helping you get your first pullup without a band, your first kipping pullup, your 20th round in Cindy, your 30th consecutive pullup, and for all the times it tore the skin off your hands. Then prepare to give it a final farewell in today’s WOD.

Today’s WOD:

Tabata Squats, then…

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.

and THEN…

200m Run
Rest 1:00
400m Run
Rest 1:00
800m Run
Rest 1:00
400m Run
Rest 1:00
200m Run

  • Amir Heydari

    Oh boy oh boy!! I can’t wait!

  • Goodbye bar. I wish I had gotten to know you better.

  • Ladybug724

    Paleo Meatloaf

    1 lb. ground meat (beef, chicken or turkey)
    1 onion
    1 cup grated carrots
    1 cup chopped mushrooms
    1 egg
    garlic powder (to taste)
    dried basil (to taste)
    sea salt & pepper (to taste)
    1 TBSP tomato paste
    1 TSP lemon juice

    Mix everything except the tomato paste and lemon juice together in a large bowl. Shape into a loaf and place in lightly greased (with spray olive oil) loaf pan. Mix tomato paste and lemon juice together in separate bowl. Spread on top of meatloaf. Bake in oven at 350 for about an hour.