8-20-14 Thanks a lot KODY! Time for the ALS challenge.


5 Sets of 5 Reps – Score is the load of 5 heaviest unbroken reps completed

1 Rep is 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

The goal of this complex is to not let go of the barbell and complete 5 consecutive repetitions without letting go, as heavy as possible. If successful, by the end of this WOD you should have completed 25 total reps.

We completed this on 4-15-14. We didn’t take a picture of the board then, but if you keep a workout log you you can see what you did last time. We will get pictures of the boards this time, so note all 5 loads attempted/completed on the board. Mark incomplete loads/rounds with an I.

The ALS Ice bucket challenge has been thrown out to the Head Coach.

So Kody Merritt, member of the South gym and someone I have known for over 20 years has called me out to complete the ALS ice bucket challenge. I’M IN! and I’m kicking it up a notch.

#1 – Let’s get informed about what this is and what it does to those who have it. Amyotrophic lateral sclerosis (ALS), often referred to as “Lou Gehrig’s Disease,” is a progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. Motor neurons reach from the brain to the spinal cord and from the spinal cord to the muscles throughout the body. The progressive degeneration of the motor neurons in ALS eventually leads to their death. When the motor neurons die, the ability of the brain to initiate and control muscle movement is lost. With voluntary muscle action progressively affected, patients in the later stages of the disease may become totally paralyzed.

#2 – Here is what I’m willing to do PART A) I get that the water over the head thing is fun and has brought buzz to this issue, but what about really doing something that matters. What about making a difference by actually letting people know how to donate! So here you go, visit: http://www.alsa.org/donate/ I’m nowhere near as rich or famous as many of the folks you’ve seen pour water on their heads, but I cared enough to get educated and donate some of my hard-earned money to http://www.alsa.org/donate/ PART B) I will be at the North GYM tomorrow at 6:00 pm. I’m calling out anyone and everyone that wants to, to come DUMP a 5 gallon bucket of ice water over my head. Bring your bag of Ice, I’ll bring the bucket and hose. See you in Smithfield at 6 pm Aug 20th!

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