Russell
Robin
Happy Birthday Becky!
Back Squat
10-10-10
*10 second hold at the bottom of each rep
Coaches Note:
When performing these lifts, unrack the barbell as you normally would. The most efficient way to perform the lift is to have your partner monitor the clock and tell you when you can come out of the squat. The weight that you are capable of moving will likely be significantly less than you are used to so please take caution when warming up and start your set of 10 once you are ready.
Remember the barbell is what needs to move so keep your chest tall throughout the lift and push into the barbell with your back on the way up. Keep the bar low and OFF of your cervical spine.
Quote:
“The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson.”
-Tom Bodett
Results:
Susan 45
Chris T 35
Matt O 45
Lisa A 20
Kara 35
Becky 55
Jerry 85
Russell 55
Robin 25
Matt G 45
Travis 55 (I think)
Jonathan S 55
Joy 25
Linds 25
Peterbutt 50
Kathleen 25
Brian R 75
Steph B 25
Josh F 15
Nathan 15
John L: 65
Akeem: PVC, form
Diego: 65
Cline: 60
Lisa C: 55
Dee Dee 45
Mike P: 125
Tim H: 65
Stasie: 45/PVC
Randy: 65
Paul S: 75
Erika: 30
Anja: 15-form
Faby: 75
Tracy: 30
Melissa L: 33
Pam G: 33
10-10-10
*10 second hold at the bottom of each rep
Coaches Note:
When performing these lifts, unrack the barbell as you normally would. The most efficient way to perform the lift is to have your partner monitor the clock and tell you when you can come out of the squat. The weight that you are capable of moving will likely be significantly less than you are used to so please take caution when warming up and start your set of 10 once you are ready.
Remember the barbell is what needs to move so keep your chest tall throughout the lift and push into the barbell with your back on the way up. Keep the bar low and OFF of your cervical spine.
Quote:
“The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson.”
-Tom Bodett
Results:
Susan 45
Chris T 35
Matt O 45
Lisa A 20
Kara 35
Becky 55
Jerry 85
Russell 55
Robin 25
Matt G 45
Travis 55 (I think)
Jonathan S 55
Joy 25
Linds 25
Peterbutt 50
Kathleen 25
Brian R 75
Steph B 25
Josh F 15
Nathan 15
John L: 65
Akeem: PVC, form
Diego: 65
Cline: 60
Lisa C: 55
Dee Dee 45
Mike P: 125
Tim H: 65
Stasie: 45/PVC
Randy: 65
Paul S: 75
Erika: 30
Anja: 15-form
Faby: 75
Tracy: 30
Melissa L: 33
Pam G: 33
6 comments:
here you go Sam!
thoughts on 12.2:
http://bit.ly/yI7roM (wfs)
Sorry for taking so long to post this AM's results- the snatch anxiety is getting to my brain :-)
6am
John S 65
Pat 85
Jay E. 60
Kim 15
Rebecca 35
Gina 35
Mike S. 55
7am
Chip 75
Lauren 25
Mike W 85
Thanks for playing on the med ball cash out :-)
530
John L: 65
Akeem: PVC, form
Diego: 65
Cline: 60
Lisa C: 55
Dee Dee 45
630
Mike P: 125
Tim H: 65
Stasie: 45/PVC
Randy: 65
Paul S: 75
Erika: 30
Anja: 15-form
Faby: 75
Tracy: 30
Melissa L: 33
Pam G: 33
Very nice work, ladies and gents. This was a LOT tougher than most people anticipated.
Kudos to Paul S, who did the Open 12.2 and got 53.
Finally, big ups to Tim G, who got into the 400+ deadlift club tonight--on foam, no less--with 405.
AWESOME WORK ALL AROUND!
Happy birthday Becky! It's been great getting to know you the past few months. I'm still hoping you can teach me how to do a backflip someday!
Again, Happy,Happy Birthday Becky!! You were truly an inspiring partner this morning...WoW! - and never even flinched! Hope you have a wonderful B-Day weekend :) LisaA.
Thanks so much for the birthday wishes!!! The whole crossfit Kop community has been such a great addition to my life this year! You all are the best!
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