So let it be written

Thursday November 17, 2011

DROM and Shoulder Prep
3 Rounds of
10 Second Ring Support
7 Dumbbell Front Squats
7 Dumbbell Push Press
5 Ring Dips or 3 Muscle up transitions

Three rounds for time of:
45 Double unders
15 Dumbbell Thrusters (20 – 35/35 – 50)
5 Muscle ups or 7 Muscle up transitions

Cool down with 1 minute each in
Pidgeo stretch, per leg
Quad on Wall
Cat stretch on box



Gym, check.  Laundry, check. 

Today is a test of skill under duress and screaming high heart rates.  Will your jump rope start flogging you on round 2?  Can you stabilize the heavy dumbbells both during the front squat and all the way through to overhead?  Will your muscle up or muscle up transition fall apart on round 2 or 3?  If you cannot perform muscle ups, perform Muscle transitions with feet on the floor (linked above) as your sub.  Remember that most of you can perform pull ups and dips, but it is during the transition where you fall apart.  The more challenging your transition, the closer it will bring you to finally surmounting an overhead egress.


Additionally, the new website has been in the works for over a year.  One of the things I like about it is all the possibilities of the new comments section.  My first request from the community is to post your favorite or most meaningful and lyrically potent song or poem.  Like ‘Immigrant Song’ from Led Zeppelin, about raiding Vikings:

We come from the land of the ice and snow,
From the midnight sun where the hot springs blow,
The hammer of the gods will drive our ships to new lands,
To fight the horde, singing and crying:  Valhalla, I am coming!

Or the poem of the late King Ozymandias by Percy Bysshe Shelly:

I met a traveller from an antique land
Who said: Two vast and trunkless legs of stone
Stand in the desert. Near them on the sand,
Half sunk, a shatter’d visage lies, whose frown
And wrinkled lip and sneer of cold command
Tell that its sculptor well those passions read
Which yet survive, stamp’d on these lifeless things,
The hand that mock’d them and the heart that fed.
And on the pedestal these words appear:
“My name is Ozymandias, king of kings:
Look on my works, ye Mighty, and despair!”
Nothing beside remains: round the decay
Of that colossal wreck, boundless and bare,
The lone and level sands stretch far away.

You can even make a poem or song about your experiences here at PCF.  I look forward to reading some of your stuff (especially Joe D. and 13 . . .)


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