SCF Is Serving Up a Club Sandwich! EAT UP!
So, your probably asking what’s up with the title of this blog???…..right? Well, just look at the WOD again. Starts and ends with a very satisfying weighted lung (the whole wheat toast we all thought was healthy at one point). In the middle, it’s filled with all sorts of good stuff like some KB Swings and Back Extensions (the meat of this WOD, bacon, ham, roast beef, turkey, etc…). I can go on and on about sandwiches, but I’m past that point in my life. 
Moving on….As most of our workouts lately at the Shoreline, this one is a beast! It’s going to require one to stay strong throughout the entire WOD. I’m sure I can speak for everyone when I say, these last 2 weeks have been brutal. There have been lot’s of heavy cleans, squats, thrusters, and today we did a little tabata…..which wasn’t the easiest WOD after yesterday’s to say the least. So this WOD is more about YOUR mental conditioning.
Really fight those first few rounds today and as you can see it gets easier! Battle those feelings of fatigue and frustration. Stop telling yourselves you had a hard day work and being mediocre is acceptable. Because it’s not. I can assure you, the person you want to be in 6 months wouldn’t settle for a sub par performance. So how will you get to be that person if you never push yourselves beyond what you think is you pain threshold…? By the way, that wasn’t a question……it was a challenge! Get after that club sandwich people!
The Turkey Club:
50 Ft Weighted Walking Lunges 45lbs./25 lbs.
50 Kettle Bell Swings 1 1/2 pood/ 1 pood
50 GHD Back Extensions
50 Ft Weighted Walking Lunges 45lbs./25 lbs.
40 Kettle Bell Swings 1 1/2 pood/ 1 pood
40 GHD Back Extensions
50 Ft Weighted Walking Lunges 45lbs./25 lbs.
30 Kettle Bell Swings 1 1/2 pood/ 1 pood
30 GHD Back Extensions
50 Ft Weighted Walking Lunges 45lbs./25 lbs.
20 Kettle Bell Swings 1 1/2 pood/ 1 pood
20 GHD Back Extensions
50 Ft Weighted Walking Lunges 45lbs./25 lbs.
10 Kettle Bell Swings 1 1/2 pood/ 1 pood
10 GHD Back Extensions
50 Ft Weighted Walking Lunges 45lbs./25 lbs.
I can assure you, Mike loves club sandwiches and lunges!
Wendy is going to eat this up!
Mike did you say you wanted 2 orders???!!!!
Sorry Desi, you're Gluten free!!!
You all better eat quickly because if Shlee sees you slacking, she may take your pickle!
Be sure to post your WOD times tomorrow!
Leave a reply
19 Responses for SCF Is Serving Up a Club Sandwich! EAT UP!
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DP:
October 22, 2009 02:46 amJust so that everyone knows….this blog was a DP creation. In case you were all wondering.
Lp hates club sandwiches!
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Stacy:
October 22, 2009 03:04 amDP–
You are so right…Nails loves a good club sandwich, but he likes weighted lunges more.
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Mike M:
October 22, 2009 04:13 amFor the record… i would kill for 2 club sandwiches and their wheat toast goodness
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Liz Greene:
October 22, 2009 04:13 amStacy-Do you pay LP to put funny pictures on the site? I might have to start showing these around the office.
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Liz Greene:
October 22, 2009 04:14 am
BTW we just had a paleo gluten free talk at lunch yesterday…
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Amanda:
October 22, 2009 05:26 amhahaha I've seen that look in Shlee's eye when she wants a pickle…so you all better watch out! She's a biter!
DP…serve me up an order and give me a side of whatever it is you put in the SCF water! BEAST!
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Stacy:
October 22, 2009 05:55 am
Mike's facial expressions just come with the territory…no payment necessary.
Speaking of paleo: has Mike decided to give up pizza? or Mexican food? (giving up burritos might be a deal breaker) -
LP:
October 22, 2009 06:16 amBoth Nails and Stac need to hand over the burritos at the SCF doors today!
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LP:
October 22, 2009 06:28 am
ANNOUNCEMENT:
Who's in for Saturday at 10 in Milford for a Competition??? 25.00 donation for Jack Dempsey's fav. charity.
So far, it's Shlee, Blanco, Jen, me, WHO ELSE???? COME ON!!!
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KLM:
October 22, 2009 09:01 amLP-
I'm going Sat. with Seth.
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LP:
October 22, 2009 09:06 am
Oh good Kristin! See you there!
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Donna E:
October 22, 2009 09:21 amOne of my favorite things is bread all sorts, bagels, french bread you name it, but I have not had any I never thought I could go without, but here I am, THANKS LP—How about that picture of Francine that LP took that's going in the family scrap book.
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Liz Greene:
October 22, 2009 09:27 am
LP- Ask Nail and Stacy what is usually waiting for for them after a Friday evening WOD.
Stacy- He was not willing to give up anything but I did have him go from no way to maybe in a month or so.
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Liz Greene:
October 22, 2009 09:32 am
LP- Ask Stacy and Nails what they are heading to pick up when they leave SCF on a Friday night…
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Stacy:
October 22, 2009 09:48 am
Ok–so we eat pizza–with pepproni and meatballs.
This week though–> sushi.I do have to say this: Not too long ago I weighed 220 and I followed Weight Watchers and lost 70 pounds, and those pounds have stayed off. I recognize the benefits of the paleo diet and have been starting to replace foods with some of the paleo foods. I just haven't gone the full distance yet.
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Liz Greene:
October 22, 2009 10:25 am
Stacy that's awesome! I need to also take some running tips from you. I hate running more than anything to the point it makes me want to puke. I think I can bring on an asthma attack without moving 2 inches.
Mike will soon probably jump in to this and tell you that I had bread with my turkey yesterday. (Amanda sorry if you read this feel free to have some crasin nut combo)
But the truth is you and Nails are doing great Stacy!
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teresa t:
October 22, 2009 12:29 pmAllie my sister wants to go to the costume party sat, but she can't get there til 11, can she still go?
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mark t:
October 22, 2009 12:35 pmLiz aren't you at work and nice how you through mike and stacy under the bus wait till u fall off I'm running you over with it and before u say anything you know my wife not only runs me over when I fall off but ties a rope and drags me down the street
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