Congratulations to all of our athletes photographed above who completed the Olympic lifting certification this weekend with the most amazing Coach B!
STRENGTH
Max Deadhang Pull-ups (in 5 minutes)
then
find your 1 RM Clean and Jerk (in 10 minutes)
Coaches Notes:
Weight cannot come off the bar...EVER.
There will be a 15 minute timer from the start of the WOD.
Record Max Pull-ups + C&J weight.
Mobility Monday:
Shoulders ala Donkey-Grace. We'll cover two partner stretches brought to CF KoP by Coach Donkey that will really help loosen up tight shoulder and increase range of motion. They worked wonders for Mike V this weekend, and it can help you too!
Cash Out:
1 Burpee - Happy 1st Birthday Chloe!
Quote:
"You don't write because you want to say something, you write because you have something to say."
- F. Scott Fitzgerald
Results:
Doreen 17 pullups/110# (thin blk band)
Bekah 15/105# (thin blue)
John K 20/145# (2 blk)
Lee 40/135# (green)
Paul F 18/165# (green, ROM)
Nicole S 7/115#
Katie V 13 /80# (thin purple)
Chris T.17/88# (green)
Kara 24/83# (green)
Susan 17/93#(green)
Barb 24/50# (green/MF)
Keith 17/215#
Kevin 30/185#
WW 15/145 (Shoulder to Overhead)
Becca 30/60# (form)(green/blue)
Joy 23/82.5# (green)
Nicole Mc 21/65# (green)
Sharon 15/118# (blue)
Jackie 25/60#/form (green/blue)
Jason L.12/245#
Steph V 30/145# (green/blue)
Ben S 13/125# (mental floss)
Chris S 15/195#
Brad 44/105#
Dorothy 11/125#
Arin 28/80# (green)
Mel 13/115#
Kathleen 27/75 (medium and thin blue)
Denise 9/100# (PR) (MF x 2)
Vincent Vincent 33/115#
Schell 19/ 200# (PR) (green band)
JZ 38 /135#
Flounder 15/ 130# (MF x 2)
Kate 21/118#
Vinny 35/205# (15 PU’s with 45# weight)
Sandy: 21 GR/85 PR
Conn: 28/175 PR
Sam B: 50 Wall/Form
Jen S: 6/105
J.Na: 45 GR/90
Shoeless 35/185
Randy 35 Black/130 PR
Erika 26/ 95 PR
Rachael 22 Blue/90 PR
Mahin 25 GR/55 PR
Luke 15 / 175 PR
Golden 25/ 165 PR
Tony 47/ 195
Justin 38 MF/145 PR then after class 165 HUGE PR
Jerry 45 / 195
Cline 45 GR / 135
Eddie 27/ 185 PR
Photos:
Jason
Warm -up
3:30 ladies!
Max Deadhang Pull-ups (in 5 minutes)
then
find your 1 RM Clean and Jerk (in 10 minutes)
Coaches Notes:
Weight cannot come off the bar...EVER.
There will be a 15 minute timer from the start of the WOD.
Record Max Pull-ups + C&J weight.
Mobility Monday:
Shoulders ala Donkey-Grace. We'll cover two partner stretches brought to CF KoP by Coach Donkey that will really help loosen up tight shoulder and increase range of motion. They worked wonders for Mike V this weekend, and it can help you too!
Cash Out:
1 Burpee - Happy 1st Birthday Chloe!
Quote:
"You don't write because you want to say something, you write because you have something to say."
- F. Scott Fitzgerald
Results:
Doreen 17 pullups/110# (thin blk band)
Bekah 15/105# (thin blue)
John K 20/145# (2 blk)
Lee 40/135# (green)
Paul F 18/165# (green, ROM)
Nicole S 7/115#
Katie V 13 /80# (thin purple)
Chris T.17/88# (green)
Kara 24/83# (green)
Susan 17/93#(green)
Barb 24/50# (green/MF)
Keith 17/215#
Kevin 30/185#
WW 15/145 (Shoulder to Overhead)
Becca 30/60# (form)(green/blue)
Joy 23/82.5# (green)
Nicole Mc 21/65# (green)
Sharon 15/118# (blue)
Jackie 25/60#/form (green/blue)
Jason L.12/245#
Steph V 30/145# (green/blue)
Ben S 13/125# (mental floss)
Chris S 15/195#
Brad 44/105#
Dorothy 11/125#
Arin 28/80# (green)
Mel 13/115#
Kathleen 27/75 (medium and thin blue)
Denise 9/100# (PR) (MF x 2)
Vincent Vincent 33/115#
Schell 19/ 200# (PR) (green band)
JZ 38 /135#
Flounder 15/ 130# (MF x 2)
Kate 21/118#
Vinny 35/205# (15 PU’s with 45# weight)
Sandy: 21 GR/85 PR
Conn: 28/175 PR
Sam B: 50 Wall/Form
Jen S: 6/105
J.Na: 45 GR/90
Shoeless 35/185
Randy 35 Black/130 PR
Erika 26/ 95 PR
Rachael 22 Blue/90 PR
Mahin 25 GR/55 PR
Luke 15 / 175 PR
Golden 25/ 165 PR
Tony 47/ 195
Justin 38 MF/145 PR then after class 165 HUGE PR
Jerry 45 / 195
Cline 45 GR / 135
Eddie 27/ 185 PR
Photos:
Jason
Warm -up
3:30 ladies!
19 comments:
Happy Birthday Chloe!
Happy Birthday, Chloe!! Love, Lizzie and Shawn
Happy 1st Birthday Chloe!!!!
Aimee and I wanted to thank everyone for their support over the past year. Chloe came as a surprise and we had a plan in place for coaches to cover the classes but we did not think it would be put in place until December. Nikki and all of the other coaches really stepped up to the plate to bring all of you uninterupted service...we cannot thank them enough. In addition, all of you that were members at the time were supportive and understand to any last minute changes that needed to be made. It is a testment to all of you and the environment that you help create at the box. You are all great people and we are honored to have you as clients and more honored to call you friends. Have a great day and thank you for your support...it means the world to us.
Chloe - you've gotten so much stronger from last year; your strength training has certainly paid off. I also noticed your metcons have improved dramatically and pretty soon, you'll be able to overhead squat more than Daddy. I know you'll rock the Wolverine this year and set a new PR. Happy birthday!
Happy birthday Chloe! Here's to a happy and healthy lifetime of wonderful "firsts!"
6AM Pull-and-Clean Patrol:
Doreen 17 pullups/110# (thin blk band)
Bekah 15/105# (thin blue)
John K 20/145# (2 blk)
Lee 40/135# (green)
Paul F 18/165# (green, ROM)
Nicole S 7/115#
Katie V 13 /80# (thin purple)
Great job this morning, outstanding focus and several PRs on the clean and jerk, well done! Remember that it's a slow lift off the ground, fast elbows, and drive under that bar!
Happy Birthday Chloe, hope you have a great day filled with fun and presents! We enjoyed doing your birthday burpee this morning!
Happy birthday Chloe. Your smile is contagious.
Happy birthday, gorgeous Chloe!
Happy birthday Chloe girl! I love your smile and you brighten the box every time you are there! I hope you enjoy this very special day!
Happy birthday Chloe!
You are so adorable and it brightens everyone's day when you visit the box! Hope you have a great day and lots of fun snuggly presents!
Sandy
Happy Birthday Chloe!! You get cuter every day!
4:30 Lifters:
Steph V 30/145# (green/blue)
Ben S 13/125# (mental floss)
Chris S 15/195#
Brad 44/105#
Dorothy 11/125#
Arin 28/80# (green)
Mel 13/115#
Kathleen 27/75 (medium and thin blue)
Nice work everyone, several PRs! Remember that you want fast elbows for your clean and to reset your feet and hands after the clean but before you do the jerk. Next time we'll have everyone doing full cleans for all lifts! And the circle of burpees was a nice finishing touch, Happy Birthday Chloe!
5:30 Class
Denise 9/100# (PR) (MF x 2)
Vincent Vincent 33/115#
Schell 19/ 200# (PR) (green band)
JZ 38 /135#
Flounder 15/ 130# (MF x 2)
Kate 21/118#
Vinny 35/205# (15 PU’s with 45# weight)
Great effort, especially on those pull-ups! Congrats to Denise for her PR and hitting triple digits and Jonathan for hitting a huge 15# PR tonight!
Mad I could not make it tonight. I was pumped about this wod. Got caught at work.
John c
630 PR Party:
Sandy: 21 GR/85 PR
Conn: 28/175 PR
Sam B: 50 Wall/Form
Jen S: 6/105
J.Na: 45 GR/90
Shoeless 35/185
Randy 35 Black/130 PR
Erika 26/ 95 PR
Rachael 22 Blue/90 PR
Mahin 25 GR/55 PR
Luke 15 / 175 PR
Golden 25/ 165 PR
Tony 47/ 195
Justin 38 MF/145 PR then after class 165 HUGE PR
Jerry 45 / 195
Cline 45 GR / 135
Eddie 27/ 185 PR
AWESOME work, gang. Beautiful work getting under that bar and showing good form with the feet--especially after smoking those arms on the pullups.
Happy Happy 1st Birthday Chloe!!!! I can't believe it has been a year already!?!?! Such a beautiful baby:)
Happy Birthday to Chloe on the blog! Sorry its a day late!
I'm glad you accepted the muscle up challenge and are going to get your first one before you Dad gets his 10th by Festivus.
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