Shawn and his Festivus homies!

Happy Birthday Shawn!!!
"keep taking that fish oil!"

W.O.D. 2.5.10
The Lyons Press Medley

Shoulder press-Push press-Push jerk

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only.

3 Rounds not for time
20 GHD Sit-ups
10 Knees to Elbows
5 Toes to Bar

FREE class Saturday 8:30 AM. If there is ALOT of snow that causes us to have to cancel this class it will be rescheduled to March. The next FREE class will be Saturday March 20th at 8:30AM. Also, please check in with the blog to see any class cancellations due to weather!! We will try our hardest to remain open, but if your safety is at risk we don't want to chance it.

Computers are magnificent tools for the realization of our dreams, but no machine can replace the human spark of spirit, compassion, love, and understanding.
-Louis Gerstner


Jen S. 70/85/85
SAZ 75/75/85
Megs 70/85/90
Steph 80/100/95
Aimee 85/120/125
Cindy 63/73/93
Dawn 43/63/73
Tim P 115/125/155
Jim C 135/175/145
Cate 110/115/145
Vincent 95/115/115
Mike F 135/155/165
Kathleen 40/50/65
Maureen 35 form
Liz 53 form
Kit 135/180/190/215x1
Swine 125/155/175
Steve 185/185/185
Rob 135/155/145
Joe A 165/185/155
Miranda 85/105/110
Granny 70/95/110
Shawn 155/155/145
Jimmy 135/145/x
Gary 95/105/105
Jerry 135/155/165
Ludwig 125/135/155x2
Jeff 95/135/155x2
Jason 135/175/195/215x1
Justin 115/135/135
Dorothy 63/88x2/93x2
Nikki 95/115/130
Olan 125/135/155x2
Laura 68/88x2/93
Ray 115/125/145x2


donkey said...

happy birthday shawn! hope it's a great day :)

Jason Lyons said...

happy b-day homey. maybe i will let you win today...nah, probably not.

Chris P. said...

happy birthday Shawn!

Melanie said...

Happy Birthday Shawn! How many birthday burpees will we be doing today?

Joe A said...

Happy Birthday Shawn!!!

Miranda said...

Happy Birthday Shawn!

KDitty said...

Happy Birthday Shawn! I hope you have a great day!

Megs said...

Happy Birthday, Shawn!! Hope Liz makes you some brownies :)

Laura Pappas said...

Happy Birthday! Have a great day and I hope you wore your christmas sweater today :)

Anonymous said...

Happy birthday!!

Nikki said...

Happy birthday Shawn!

JZuck said...

Happy Birthday Shawn!

Evan said...

Happy Birthday Shawn!

Anonymous said...

Jen S...you make 6am better :-)

jeff said...

Happy Birthday Shawn!

Aimee Lyons said...

Enjoy your day Shawn...

6AM-ers...nice energy this morning! I know it's hard to be up that early with excitement and spirit, but you all had it this morning! Solid Work!

Jason Lyons said...

Interestingly enough, when fresh, you should push press 30% more than you can press and you should jerk 30% more than you can push press. I am curious to see what the average is for the class when this is all said and done. So far, Aim is the only one that got above a 30% improvement and only in going from press to push press.

I imagine the percentage increase will be lower because this is not 1RM and we are continually adding on weight leading to muscle fatigue but this should show you, regardless, where you need improvements. If you did not go significantly up, ask yourself or a coach why and we will work on it.

Jerry said...

Happy B-Day Shawn!!!

Shawn Tammaro said...

Thank you all for the birthday wishes! I'll see you at class tonight to do my 29 burpees. Also, if anyone is up for grabbing drinks tonight we will be heading out to Conshohocken (Pub or Guppies) after class. It never snows inside the pub so we should be ok.

Thanks again!

Jen S. said...

Thanks Steph! Same to you! You are such an inspiration to me :)

ps - sorry i'm such a grouch puss in the morning....haha

Hi Shawn, I hope Lizzy gets your tape for your birthday ;)

Anonymous said...

What score was i supposed to right down, the last weight i was successful on or the one i failed on. I wrote the numbers i failed on. If it was supposed to be the successful 3 reps my numbers were 80-100-95. I have no doubt my push jerk form (and my core strength) had something to do with the fact that i failed on the jerk after succeeding on the press,but also it was muscle fatigue...they gave up on me...when i attempted to redo the 100# PP & SP the second time...i couldn't even PP it.

SHAWN..happy bday! A drink in the snow sounds like a plan (especially since we'll be cooped up inside on sat) What time you going?

Jason Lyons said...

The weights that you record should be the weights that you successfully lifted. Sorry for the confusion.

Anonymous said...

hey shawn...worked out right next you and forgot to say HAPPY BIRTHDAY!--- hope you had a great day--grans

Ray said...

Damn Cate. Did baby lean in to assist on those lifts or what? You are scary strong girl! Awesome!