9.22.2013

W.O.D.9.23.13




 Welcome Mark...
and Brandon


4 Rounds for time:
Row 400m
2 Muscle ups
4 Deficit Handstand Push-ups
8 Kettlebell swing 55/70#
16 GHD sit-ups

Coaches Notes:
The deficit height will depend on the athletes level and ability, regular Handstand Push-ups are a step towards deficit HSPU.  Record deficit used.

Community Notes:
All weekend classes will be held at the Annex.  110C DeKalb is the address of the Annex, please park and meet there.

Quote:
Many men go fishing all of their lives without knowing that it is not fish they are after. 
-Henry David Thoreau

8 comments:

Unknown said...

Thanks Aim!!

Mike T. said...

Klutch 16:53 jmu/-2HSPU/70#/ab
Brian H. 20:53 mut/sb/55#/ab
Megs 18:30 jmu/hspu/55#/ghd
Steve Z. 19:55 rr/sb/55#/ab
Cris A. 18:15 Rx -3hspu
Roni 19:04 mut/hspu/55#/ghd
KT 17:35 jmu/hspu/55#/ghd
Gina 18:39 jmu/sb/55#/ghd
Rachel 20:;17 mut/sb/26#/ghd

Scales-
jmu - jumping mu
mut - muscle up transition
rr - ring row
sb - stink bug
ab- ab mat

Miranda said...

7am:
King 19:30/jmu/hspu/70#
Peter 19:37/jmu/70# 3"
Mark C 18:30/jmu/70#
Alex 19:53/jmu/53#

Great job this am guys!

Aimee Lyons said...

Lauren - 17:06 Scale 26#
Nicole - 16:55 scale 26#
Susan - 21:56 45/scale
Mom - 22:23 18/scale
Chris T. - 17:05 scale 45#
Cate 21:50 JMU
Keith 21:08 Rx+ 500Mrow/10"def
Chip- 17:42 scale/jmu/romhspu
David C. 17:53 35#/2"def/JMU
Beth O 21:21 9#/33#GM
Kara 17:04 scale/35#
Jonathan 16:53 45# JMU
Sue L 19:58 35#/2AB

Laura Pappas said...

Hey guys we have the mid-point nutrition question meeting tomorrow night at 6:30pm in the annex. For those of you that may need some new ideas on breakfast, here are some eggless paleo ideas - not all are whole 30 compliant but if you have questions bring them to the meeting tomorrow night.

http://carrotsncake.com/2013/09/eggless-paleo-breakfast-ideas.html

Jason Lyons said...

Beav: 20:40 sc
Justin R 20:56 sc
Travis 20:13 sc
John M 20:23 sc
Brandon 19:28 sc
Taryn 20:38 sc
Kate C 20:56 Rx
Arieanne 20:10 sc
Anne 19:50 sc

Aimee Lyons said...

3:30
Vinny 16:55 Rx 4"
Mike T 14:18 Rx 4"
Ed 16:40 53# MUT
Mark 17:07 55# MUT
Joy 19:32 53# MUT scalehspu
Rob Ph 19:14 70# MUT
WW 19:56 70# JMU

Keith B said...

5:30

Matt 16:29 Rx
DeeDee 17:52 55/scale
Patrick 19:22 mua 4"
Joe P 19:52 55 HSPU
Tim McC 19:30 Rx para
Kevin Y 23:31 AB HSPU
Derreck 20:)9 JMU SB
Shawna 20:19 pullups/dips SB

6:30

Dave 20:09 JMU/ww/55
Matt B 17:19 JMU/SB
Conn 17:17 JMU/55/ab
Johnny 19:46 JMU 3"
Brett 16:36 scale 53
Alona 17:46 55/sb/jmu
Stasie 19:59 45/box/band
Tracy 19:03 45/sb/scale
Stephanie 17:45 pullups-dips/26/sb
Oleg 17:44 scale
Sam B 17:49 Toes2Rings para
Heather 19:27 53/t2b/pu-dip