Thursday 9/10


1600m run
21 clean & jerks, 70/50kg
800m run
21 clean & jerks, 70/50kg
1600m run

Compare to 19JAN2015, 10NOV2014.

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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Partner B performs movement 2 until Partner A completes movement 1, then they switch. Move through the list of relays as many times as possible in 35 minutes.

Relay 1
– 200m farmers’ carry
– goblet squat

Relay 2
– 50 KBS
– box jump/step-up

Relay 3
– 400m run
– double KB rack hold

Relay 4
– 50/25 push-ups
– weighted lunges

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Option 1:

– Talk to each other and get to the gym at the same time
– Do either the 40-stroke warmup + 1000m OR the 7’s + 1000m
– Then play ROWLING (

Option 2: Track workout

– 20 min general warmup. Be sweaty and make sure the legs have been throughly used
– 6x100m. Use the straightaway on the track to measure your time if you’d like.
– after the 100m sprint, jog out at least 100m, followed by a walk until you hit the starting point again. Repeat for a total of 6 runs
– make sure you cool down properly and stretch for recovery!

Option 3:

or let’s take a page from Invictus Recovery days:

Mobility and Maintenance
– Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
– Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Option 4:

Join either Mobility, Endurance Club, HellaFit or CrossFit classes

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4 thoughts on “Thursday 9/10

  1. “ABBATE” = 38:09 Rx

    We all ran OVER a mile in the first run due to saying the wrong street name. Otherwise everything else was right. Took my run pace and applied it to my clean & jerks, which should’ve moved faster.

    Thanks to everyone who worked out this am!

  2. “ABBATE”
    35:49 Rx

    Same as the birthday boy @abueno:disqus, we ran way over a mile on the first run. It was actually closer to 2 miles! The clean and jerks felt a little heavy but I seemed to keep a pretty good pace on the run.

  3. ABBATE 30:53

    First day back in over two weeks, so I can’t complain. I did 50kg and did them all as singles. Third time doing this workout and each time I am slower by two minutes, but this time red lights contributed. I need to reverse that trend.