Usain Bolt explains why he is so fast. Listen to what he has to say.

Quick Reaction.
Keep Driving.
Knees up.
Shoulders Down.
Toes up.
Plant & Drive.
Stay Focused.

Workout of the day

Strength: Front squat  3-3-3


5 rounds for time:

5 Deadlift   225
10 Bar Facing Burpees
200m Run


28 thoughts on “11/15/11…..TUESDAY

  1. Front squats x3 225#

    WOD 10:12

    Did some weighted pullups and farmers carries with the 100 lb kettlebells. Good workout!

  2. FS 83#
    WOD 14:51 / 73# DL (back is getting better, yay)
    Good WOD, great morning crew and congrats on the PR’s. Thx. Also, thanks Joey, for making Leo and I race a little at the end when we might have been willing to slow down.

  3. Front squat 105#
    WOD: 16:21 RX!!!!!! (my 1st RX) woohoo!!!
    The whole time i was running i was thinking…what would
    Usain Bolt do?! So i kept going!! Thanks Tony and Liz and Tom and to everybody that pushes me everyday to do better!!! An awesome noon group today! 🙂

  4. Irma got 83# on front squat..PR by 33 lbs!!!

    19:24 on the WOD, with 100# dl, way to hang in and finish strong!

  5. @ Jesus..you are more than welcome to come workout with us or you can set up a free one one session with me!

  6. I REALLY want to thank Tony and the whole 5:30 class for your support in helping me finish my 5 rounds! Could not have done it without your support and pushing me to finish!!! This is seriously an awesome gym! I hope I become as strong as you ALL!!!!

    68# front squat

    5 Rounds – 85# deadlift, 10 bar facing blurpee, 200 m run

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