Face off
Kim C.
Jay E.
1 Clean 1 Front Squat 1 Burpee
1 Clean 2 Front Squats 2 Burpees
1 Clean 3 Front Squats 3 Burpees
1 Clean 4 Front Squats 4 Burpees
1 Clean 5 Front Squats 5 Burpees
1 Clean 6 Front Squats 6 Burpees
1 Clean 7 Front Squats 7 Burpees
1 Clean 8 Front Squats 8 Burpees
1 Clean 9 Front Squats 9 Burpees
1 Clean 10 Front Squats 10 Burpees
*Coaches Notes : The clean will be a full squat, you must then stand and complete the Front Squats indicated in the rep scheme. Rx weight on the barbell will be 105 for ladies and 155 for men.
Read:
Muscle Spotlight - Psoas by CrossFit SouthBay
Quote:
"No man is able to make progress when he is wavering between opposite things."
- Epictetus
Results:
Rx:
Aimee 7:55
Cate 8:20
Jay E 11:08
Nina 12:44
TP 11:21
Mike F 15:47
Dorothy: 13:58
Keith 13:06
Steph 13:24
P 10:47
Vinny 10:37
Tissues 12:10
Mike C. 12:29
Kate C. 13:04
Scaled:
Gina 12:35@53
Heather 11:57@53
Steph B 13:33@53
Lee 22:35@135
Peter 9:05@65
Drew 14:34@115
Nicole S 19:01@75
Mike S 14:47@65
Donkey 11:57@75
Beth 13:37@--
Jonathan 11:33 --
Kevin B 17:01@115
Chris T 11:56@45
Susan 11:20@75
Kim C 14:48@35
John C 13:05@135
Peter O 13:24@65
Liz O 13:28@35/25
Peter L 14:13@75
Olan 15:19 @135
Anna 13:10@25
Kara 13:21@45
Tamas 13:59@115
JZ 13:59@115
Tim M 10:22@135
Megs 9:38@75
Lisa A 19:47@35
Dianne 19:14@65
Brian R 14:52@135
Gabe 15:22@115
Bre 14:40@40
Travis 17:04@115
Sharon 20:16@65
Mike T 17:25@135
Robin 15:33@35 (Happy 1st class!!!)
Denise 14:12 85
Chris S. 14:00 135
Joe P 15:52 95
Miranda 12:45 95
Jen S 16:45 95
Rachel 12:35 73
Matt G. 15:19 85
Tim H 19:50 95
Kate K 11:39 65
Josh S. 11:31 115
Jess C. 12:06 65
Diego 11:10 85
Nathan 14:30 35
Mel S 13:17 25
Paul S 14:24 65
Justin K 14:45 115
Oleg 14:27 115
Ernie 14:38 115
Faby 14:27 115
Giovanni 16:11 115-95
Doug 7:15 35
Kathy 10:45 35
Leslie 13:46 35
Linda 13:13 35
1 Clean 2 Front Squats 2 Burpees
1 Clean 3 Front Squats 3 Burpees
1 Clean 4 Front Squats 4 Burpees
1 Clean 5 Front Squats 5 Burpees
1 Clean 6 Front Squats 6 Burpees
1 Clean 7 Front Squats 7 Burpees
1 Clean 8 Front Squats 8 Burpees
1 Clean 9 Front Squats 9 Burpees
1 Clean 10 Front Squats 10 Burpees
*Coaches Notes : The clean will be a full squat, you must then stand and complete the Front Squats indicated in the rep scheme. Rx weight on the barbell will be 105 for ladies and 155 for men.
Read:
Muscle Spotlight - Psoas by CrossFit SouthBay
Quote:
"No man is able to make progress when he is wavering between opposite things."
- Epictetus
Results:
Rx:
Aimee 7:55
Cate 8:20
Jay E 11:08
Nina 12:44
TP 11:21
Mike F 15:47
Dorothy: 13:58
Keith 13:06
Steph 13:24
P 10:47
Vinny 10:37
Tissues 12:10
Mike C. 12:29
Kate C. 13:04
Scaled:
Gina 12:35@53
Heather 11:57@53
Steph B 13:33@53
Lee 22:35@135
Peter 9:05@65
Drew 14:34@115
Nicole S 19:01@75
Mike S 14:47@65
Donkey 11:57@75
Beth 13:37@--
Jonathan 11:33 --
Kevin B 17:01@115
Chris T 11:56@45
Susan 11:20@75
Kim C 14:48@35
John C 13:05@135
Peter O 13:24@65
Liz O 13:28@35/25
Peter L 14:13@75
Olan 15:19 @135
Anna 13:10@25
Kara 13:21@45
Tamas 13:59@115
JZ 13:59@115
Tim M 10:22@135
Megs 9:38@75
Lisa A 19:47@35
Dianne 19:14@65
Brian R 14:52@135
Gabe 15:22@115
Bre 14:40@40
Travis 17:04@115
Sharon 20:16@65
Mike T 17:25@135
Robin 15:33@35 (Happy 1st class!!!)
Denise 14:12 85
Chris S. 14:00 135
Joe P 15:52 95
Miranda 12:45 95
Jen S 16:45 95
Rachel 12:35 73
Matt G. 15:19 85
Tim H 19:50 95
Kate K 11:39 65
Josh S. 11:31 115
Jess C. 12:06 65
Diego 11:10 85
Nathan 14:30 35
Mel S 13:17 25
Paul S 14:24 65
Justin K 14:45 115
Oleg 14:27 115
Ernie 14:38 115
Faby 14:27 115
Giovanni 16:11 115-95
Doug 7:15 35
Kathy 10:45 35
Leslie 13:46 35
Linda 13:13 35
11 comments:
Happy Birthday to Katie FM and Sandy!!!!
Happy Birthday Katie and Sandy!!
6am/930am
Rx
Jay E 11:08
Nina 12:44
TP 11:21
Scaled:
Gina 12:35@53
Heather 11:57@53
Steph B 13:33@53
Lee 22:35@135
Peter 9:05@65
Drew 14:34@115
Nicole S 19:01@75
Mike S 14:47@65
Donkey 11:57@75
Beth 13:37@--
Jonathon 11:33 --
Kevin B 17:01@115
Chris T 11:56@45
Susan 11:20@75
Kim C 14:48@35
John C 13:05@135
Peter O 13:24@65
Liz O 13:28@35/25
Peter L 14:13@75
Olan 15:19 @135
Anna 13:10@25
Kara 13:21@45
Tamas 13:59@115
11 out of 14 signed up at the 5:30 last night...not bad!
Happy birthday Kate and Sandy! The sun is out for your birthdays, so I hope you get to see it today!
Happy Birthday Katie and Sandy! Enjoy your WARM day, odd for a Jan birthday :)
Anyone intersted in a Paleo Cooking Class? I'm hosting at Plymouth Whitemarsh High School (near Whole Foods in PM) there are sign up sheets on the counter and I'd love to see you there.
Monday March 6, 12, and 19th at 6:30pm
You can also sign up by following the links below for the broshure and sign up sheet - hurry it is filling up!
http://hub.colonialsd.org/community/AES/Documents/12_Spring_Brochure.pdf
http://hub.colonialsd.org/community/AES/Documents/12_Spring_Registration_Form.pdf
Happy Birthday Katie and Sandy!
Kim- the coordination of your outfit is quite impressive :-)!
Happy birthday, Katie and Sandy! Enjoy your day!
Correct re; my numbers in case anyone's tracking my scaling behaviors...I scaled to 65 this morning, and I'm glad I did. I might still be there.
The 4:30 class was 11/17 in signing up. Not bad but room for improvement.
5:30 5 out of 13 signed up ahead
Vinny 10:37 Rx
Tissues 12:10 Rx
Denise 14:12 85
Chris S. 14:00 135
Mike C. 12:29 Rx
Joe P 15:52 95
Kate C. 13:04 Rx
Miranda 12:45 95
Jen S 16:45 95
Rachel 12:35 73
Matt G. 15:19 85
Tim H 19:50 95
Kate K 11:39 65
6:30 8 out of 11 signed up ahead
Josh S. 11:31 115
Jess C. 12:06 65
Diego 11:10 85
Nathan 14:30 35
Mel S 13:17 25
Paul S 14:24 65
Justin K 14:45 115
Oleg 14:27 115
Ernie 14:38 115
Faby 14:27 115
Giovanni 16:11 115-95
7:30
Doug 7:15 35
Kathy 10:45 35
Leslie 13:46 35
Linda 13:13 35
solid work tonight. focus on pulling that bar to the hang position (2nd pull) and you're golden from there. This was a big mental fight but you pushed through. Props also for keeping that hook grip. No one had to do burpees!
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