We have LOTs of outdoor workout space

Wednesday 201118 Beat The Clock

The punchline: the clock wins. The clock always wins. But YOU can do what you can to milk it for more reps; more pull-ups, more clean and jerks, more quality time with friends, more exotic trips, more food-envy picture-worthy meals, more family home evening… ANYTHING you want. But in the end… you don’t decide. The clock does.

The clock represents all those things that are beyond our locus of control. Those aspects of living a human existence on this planet that are outside our ability to exert our individual power- the 6.4′ King Tide, that dastardly 4:57pm sunset, the Woolsey fire jumping PCH, or even that damn dog that craps on your lawn every morning. Who owns that mongrel anyway?

Coming to terms with this might not make it any easier to digest, but at least it’s a start. See if you can beat the clock in class today!


WAY back over a year ago… when most of us were simply resigned to the fact that a few of us would catch the flu in the winter… what a difference 14 months make. Love seeing your faces

Wednesday’s WOD at 6, 7, 9, 10am and again at 4 and 5pm
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks (70/50kg)
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks

Intended Stimulus
Today, we have 4- three minute sets of work each followed by one minute of rest. In rounds one and three after your 400m run you will do as many pull-ups as possible till the three minute mark. In rounds two and four, after your 400m run you will complete as many clean and jerks as possible till the three minute mark. The load on the barbell should be one that if required of you, you could cycle 5 reps in a row, but you may choose to go with quick singles in the workout. For those of you who typically run 400m run in more than two minutes and 10-15 seconds, consider scaling the distance a bit. Watch for traffic! Row/Bike/Ski are also options.

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Due to the limits on class sizes. Every member must book their time slot in advance.

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