Denise on the burpee
Ben on the swing, following some legit Muscle Up practice!
3 Rounds for time of:
30 Kettlebell Swings (35/55)
20 Burpees
10 Clapping Push-ups
3 Rope Climbs (15ft)
Thanksgiving Reminders & Notes:
Click here to read and register for the "Turkey Trot" with TP at 8:45 AM on Thanksgiving day in Chesterbrook.
Click here to check out the "Burn the Bird" Extended Yoga practice at RYAH.
Click here for our modified Thanksgiving schedule this week...and don't miss out on the AMAZING race WOD at CFKoP on Thursday at 8AM only!
Does anyone have any good recipes for Turkey day? Post to comments if you do!
Join Aimee today from 4:30PM until 6:00PM for the Muscle Up Clinic...get your Muscle up by "Festivus" (Thursday 12/15)!
Quote:
There are two ways to be fooled. One is to believe what isn't true; the other is to refuse to accept what is true.
-Soren Kierkegaarrd
Results:
Lee 20:01 (35#,ropepulls=RP)
Nicole S 24:20 scaled
Joy 19:28 (26.5,band,RP)
Becca 20:10 (RP, knees)
Bekah 15:20 (RP,Knees)
Gina 19:09 (26.5kb,knee RP)
Kate K 16:50 (26.5kb,knees,RP)
Mike P 17:48 (2climbs,7pulls)
Mike S 23:56 (35#kb,ConvPU,5climbs,4RP)
Pat P 24:06 (55#,RP)
Mark C 16:40 (35#knees,)
Dianne 24:50 (pulls/knees/26)
Susan 25:42 (6ropes)
Kevin B 24:40 Rx
John K 22:17 DC
Jonathan 20:57 (pulls)
Tori 18:00 (scaled)
Mike W 20:48 (scaled)
Chris T. 19:02 (pulls)
Jen S. 18:53 Rx
Sarah W 19:00 (scaled)
Becky 25:05 (4climbs)
Kara 19:39 1 rope
30 Kettlebell Swings (35/55)
20 Burpees
10 Clapping Push-ups
3 Rope Climbs (15ft)
Thanksgiving Reminders & Notes:
Click here to read and register for the "Turkey Trot" with TP at 8:45 AM on Thanksgiving day in Chesterbrook.
Click here to check out the "Burn the Bird" Extended Yoga practice at RYAH.
Click here for our modified Thanksgiving schedule this week...and don't miss out on the AMAZING race WOD at CFKoP on Thursday at 8AM only!
Does anyone have any good recipes for Turkey day? Post to comments if you do!
Join Aimee today from 4:30PM until 6:00PM for the Muscle Up Clinic...get your Muscle up by "Festivus" (Thursday 12/15)!
Quote:
There are two ways to be fooled. One is to believe what isn't true; the other is to refuse to accept what is true.
-Soren Kierkegaarrd
Results:
Lee 20:01 (35#,ropepulls=RP)
Nicole S 24:20 scaled
Joy 19:28 (26.5,band,RP)
Becca 20:10 (RP, knees)
Bekah 15:20 (RP,Knees)
Gina 19:09 (26.5kb,knee RP)
Kate K 16:50 (26.5kb,knees,RP)
Mike P 17:48 (2climbs,7pulls)
Mike S 23:56 (35#kb,ConvPU,5climbs,4RP)
Pat P 24:06 (55#,RP)
Mark C 16:40 (35#knees,)
Dianne 24:50 (pulls/knees/26)
Susan 25:42 (6ropes)
Kevin B 24:40 Rx
John K 22:17 DC
Jonathan 20:57 (pulls)
Tori 18:00 (scaled)
Mike W 20:48 (scaled)
Chris T. 19:02 (pulls)
Jen S. 18:53 Rx
Sarah W 19:00 (scaled)
Becky 25:05 (4climbs)
Kara 19:39 1 rope
Shawn 22:08 Rx
Miranda 27:49 (knees, 8 climbs)
Alison 18:23 (pulls)
Mark 19:41 (35 knees, pulls)
Ben 21:51 (1 climb, 45# knees)
Erika 22:26 (3 climbs, knees)
Chip 24:22 (35#, 3 climbs)
DeeDee 18:44 (knees, pulls)
Katie FM 20:36 (knees, pulls, 26)
Stone 22:29 (35 pulls)
Shoeless 22:04 Rx+ (70#)
Keith 26:16 (7 climbs)
Schell 20:06 (pulls)
JZ 20:57 (45#)
KSB 21:13 (3 climbs, knees)
Elyse 16:28 (pulls)
Stasie 17:24 (knees, pulls, 18)
Dawn 21:06 (pulls, knees, 26)
Diego 22:31 (35, 3 climbs)
Joe C 21:49 (pulls)
Megs 19:09 (rope attempts)
Kathleen 23:39 (knees, attempts)
KT 17:42 Rx
Patrick 18:59 (2 climbs)
Vin 16:34 Rx
Jess S. 24:02 (scaled)
Travis 25:31 (rope pulls)
Peterson 18:40 Rx
Nick 24:21 Rx
Jerry 16:28 Rx
Jess C 23:45 (scale on a few rope climbs)
Charles 31:19 (53#/scale some rope pulls)
Randy 23:45 (45#/rope pulls)
Jess S. 24:02 (scaled)
Travis 25:31 (rope pulls)
Peterson 18:40 Rx
Nick 24:21 Rx
Jerry 16:28 Rx
Jess C 23:45 (scale on a few rope climbs)
Charles 31:19 (53#/scale some rope pulls)
Randy 23:45 (45#/rope pulls)
8 comments:
I've compiled some really yummy Thanksgiving recipes that happen to be Paleo friendly - check out them out here http://www.laurapappashealth.com/ebooks/paleo-thanksgiving/
check it out http://www.elanaspantry.com/paleo-thanksgiving-recipes/
6amer
Lee 20:01 (35#,ropepulls=RP)
Nicole S 24:20 scaled
Joy 19:28 (26.5,band,RP)
Becca 20:10 (RP, knees)
Bekah 15:20 (RP,Knees)
Gina 19:09 (26.5kb,knee RP)
Kate K 16:50 (26.5kb,knees,RP)
Mike P 17:48 (2climbs,7pulls)
Mike S 23:56 (35#kb,ConvPU,5climbs,4RP)
Pat P 24:06 (55#,RP)
Mark C 16:40 (35#knees,)
I did 5 climbs and regular pushups.
http://www.liftbigeatbig.com/2011/11/great-myth-of-core-workout.html
For all of those people trying to look like Plentus... Hey Chris, do you sit on a ball while at work all day to look like that?
Peterson: yep, definitely take advantage of the bosu ball..along with the shake weight and shape ups...or....
STABILIZE THE MIDLINE
also, abs are made in the gym, but revealed in the kitchen. Nutrition is key. (Your goals are too. I've been drinking milk lately for strength and growth, at the cost of definition which I'm fine with)
6:30pm crew
Jess S. 24:02 (scaled)
Travis 25:31 (rope pulls)
Peterson 18:40 Rx
Nick 24:21 Rx
Jerry 16:28 Rx
Jess C 23:45 (scale on a few rope climbs)
Charles 31:19 (53#/scale some rope pulls)
Randy 23:45 (45#/rope pulls)
Chris, haven't you heard of the Free Flexor yet? That's where it's at. ;)
http://youtu.be/H6uNTpYtacw
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