Kit's back in the box for a brief visit
Brad M. - driving up out of the Push-up
Josh S.
Coaches P & T doing their KTE's
30 Hang power cleans (65#/95#)
30 Sit-ups
400M Run
20 Push-ups
20 Knees to Elbows
400M Run
20 Knees to Elbows
20 Push-ups
400M Run
30 Sit-ups
30 Hang power cleans (65#/95#)
Mobility Monday:
Hamstrings. We'll be using resistance bands to work out hamstring tightness and unstick a key part of the posterior chain. You'll learn why inchworms are great and how Pilates On Crack can increase leg flexibility. Meet Jeff at 5:30 & 6:30PM for Mobility class.
Community Events:
Click here to view the flyer and check out the Grand Opening Party at Iron Cross Athletics.
Happy Birthday WW!
Quote:
“Proper preparation prevents poor performance.”
-Charlie Batch
30 Sit-ups
400M Run
20 Push-ups
20 Knees to Elbows
400M Run
20 Knees to Elbows
20 Push-ups
400M Run
30 Sit-ups
30 Hang power cleans (65#/95#)
Mobility Monday:
Hamstrings. We'll be using resistance bands to work out hamstring tightness and unstick a key part of the posterior chain. You'll learn why inchworms are great and how Pilates On Crack can increase leg flexibility. Meet Jeff at 5:30 & 6:30PM for Mobility class.
Community Events:
Click here to view the flyer and check out the Grand Opening Party at Iron Cross Athletics.
Happy Birthday WW!
Quote:
“Proper preparation prevents poor performance.”
-Charlie Batch
Results:
Mike P: 18:48 (Rx)
Nina: 23:51 (DC)
Jay E: 20:21 (ROM)
Shawn: 15:39 (Rx)
Falco: 21:01 (ROM)
Joy 21:44 (45)
Chris T. 24:33 (65)
Kara 24:01 (55)
Kit 15:58 Rx + GHD
Brad 15:14 (33)form
Dorothy 18:38 DC-missed reps
Clay 16:46 Rx
Tim H. 23:06 ROM
Brian R. 19:33 Rx
Kathleen 21:05 (53)
Keith 21:43 Rx - pukie
Travis 19:18 ROM
Victor 19:33 ROM
Jeff 18:50 Rx
Josh S. 18:14 (85)
Joe C. 23:45 (ROM)
Diego 22:19 (75)
Tim P. 14:53 Rx + GHD
P. Lentus 13:40 Rx +GHD
Olan 16:38 Rx
Andrea 13:38 (1/2 35#/ROM)
Todd 14:20 Rx
JP 21:50 (75#/ROM)
Kate 19:12 Rx
JZ 17:45
Ditty 22:52 DC/K2E/PU
Danny 15:54 Rx + GHD
Miranda 21:00 DC
Megs 20:37 Rx + GHD
Liz 22:15 (55)
Laura 15:43 Rx
Tidmore 21:27 (85)
Alex 18:54 (55)
Dan ??
Patti 20:48 (55)
Erika 17:32 (55)
Denise 22:50 (55)
Zack 22:52
JNa 20:33 (KTE,Knee Push up)
Mel 20:41 (ROM KTE)
Randy 25:04 (75)
Tracy 24:22 (63, ROM)
Charles 23:05
Sharon 28:04 (ROM)
Mahin 24:11 (35)
Golden 16:03 (75)
Jess S 23:19 (55, ROM, Knees)
Arin 23:12 (55m ROM, knees)
Terri 23:40 (35, Dancer-ask her about it)
SAM B......10:35 Rx...(abmat situps)
Joy 21:44 (45)
Chris T. 24:33 (65)
Kara 24:01 (55)
Kit 15:58 Rx + GHD
Brad 15:14 (33)form
Dorothy 18:38 DC-missed reps
Clay 16:46 Rx
Tim H. 23:06 ROM
Brian R. 19:33 Rx
Kathleen 21:05 (53)
Keith 21:43 Rx - pukie
Travis 19:18 ROM
Victor 19:33 ROM
Jeff 18:50 Rx
Josh S. 18:14 (85)
Joe C. 23:45 (ROM)
Diego 22:19 (75)
Tim P. 14:53 Rx + GHD
P. Lentus 13:40 Rx +GHD
Olan 16:38 Rx
Andrea 13:38 (1/2 35#/ROM)
Todd 14:20 Rx
JP 21:50 (75#/ROM)
Kate 19:12 Rx
JZ 17:45
Ditty 22:52 DC/K2E/PU
Danny 15:54 Rx + GHD
Miranda 21:00 DC
Megs 20:37 Rx + GHD
Liz 22:15 (55)
Laura 15:43 Rx
Tidmore 21:27 (85)
Alex 18:54 (55)
Dan ??
Patti 20:48 (55)
Erika 17:32 (55)
Denise 22:50 (55)
Zack 22:52
JNa 20:33 (KTE,Knee Push up)
Mel 20:41 (ROM KTE)
Randy 25:04 (75)
Tracy 24:22 (63, ROM)
Charles 23:05
Sharon 28:04 (ROM)
Mahin 24:11 (35)
Golden 16:03 (75)
Jess S 23:19 (55, ROM, Knees)
Arin 23:12 (55m ROM, knees)
Terri 23:40 (35, Dancer-ask her about it)
SAM B......10:35 Rx...(abmat situps)
15 comments:
Ohhhhhhhhh, this looks like a burner.
Jason, the whole Jumping up thing helped so much with my cleans..Such a simple example but made a huge difference. Thank you!..next time girl bar so my hands can stay around the bar :)
CFEndurance WOD will be meeting tonight at the box outside by the double doors at 530pm. We will warmup and head outback by the river to workout. Bring a water bottle!
. . . . crap! Not sure I can make CFE . . . . stupid job >:-/
Glad to help Nina. Now, as soon as we can convince you that squatting is fun, there is no reason you are not at 150.
Happy Birthday Westwood!
Sneaky sneaky! Happy birthday Westwood!!
Happy Birthday Westwood.
Happy Birthday WW!!!
630 Results!
Zack 22:52
JNa 20:33 (KTE,Knee Push up)
Mel 20:41 (ROM KTE)
Randy 25:04 (75)
Tracy 24:22 (63, ROM)
Charles 23:05
Sharon 28:04 (ROM)
Mahin 24:11 (35)
Golden 16:03 (75)
Jess S 23:19 (55, ROM, Knees)
Arin 23:12 (55m ROM, knees)
Terri 23:40 (35, Dancer-ask her about it)
SAM B......10:35 Rx...(abmat situps)
Sam, your ridiculous. Nice job every one sticking thru to the end of this little chipper.
I found out Sam's secret tonight! and I'm not telling!
Endurance WOD!
Interesting one in that what we call "active recovery" turned out to be a competition in itself of mental ability.
4 rounds
400m run, 50 Air Squats
(from the run, go directly into the air squats.)
Jen S 14:42
Danielle 15:16
Gina F 16:50
Rachael H 16:26
Keith H 16:15
Nick Holberg 14:30
Dan B 13:44
Sam - sick...you're freaking awesome!
I know Sam's secret too but still can't do them! LOL.
Laura + GHD :)
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