Composure

Rowena gather and composes herself before back squatting, while Doug and Shana prep for their front squat.

Workout:

12 2-minute rounds with a partner:
Each round begins with a 250 meter row and 5 burpee buy-in performed by one partner.  The other partner then completes as many reps of bench press and shoulder press (25/40 DBs) as possible for the remainder of the round.  They score the lowest number of reps of the two movements (ideally completing the same number of reps of both). Partners switch roles and begin the next round immediately at the end of the previous round. Rounds 3 and 4 are done the same way except they do front and back squats (65/95) for their reps.  Teams alternate each doing a round of the bench press/shoulder press and front/back squat until all 12 rounds are completed. Score is total reps completed as a team.

Volume And Weight

Two fit girls facing off during a very challenging workout.  A lot of times you'll get the volume without the weight or the weight without the volume, usually there's a trade-off (which makes total sense).  But today you had both, which provided for an incredibly difficult task.

Workout:

400 meter run
50 Deadlift 135/95lb
30 Front Squat
20 Hang Power Clean
10 Shoulder To Overhead
200 meter run
45 Pull Ups
200 meter run
10 Shoulder to Overhead
20 Hang Power Clean
30 Front Squat
50 Deadlift
400 meter run

A Runner or an Athlete Who Runs?

Get to know Kevin's athletic background a bit from this great article by T.J. Murphy, "A Runner or an Athlete Who Runs."

Here's an image of Kevin from a race in Killington Vermont this past weekend, one which he said was the most challenging event he had ever done!  He is grimacing here because he is getting ready for the land on his injured left foot.

Workout:

20 Minute AMRAP:
5 Maneaters (25/35lb)
10 Toe To Bar
200 Meter Run
*15 Box Jumps at the start of every 2 rounds.