Strength:
Clean
5-3-3-2-1-1-1
Conditioning:
At 80% of your 1RM perform 3 cleans on the minute for 5 minutes.
Quote:
"Exercise is king; nutrition is queen. Pull them together and you've got a kingdom."
-Jack LaLanne
Results:
Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)
Lindsey 103
Meghann 115
Howard 125
Ellie 98
Mike S 103
Pat 145
Rachael 85 PR
Kristen 95 PR
Sarah S 70 PR
Kathleen 88 PR
Brian R 175
JZ 145
Gabe 135
Rob Ph 175
Jim C 195
Vincent 165
Jeff Hi 155
Ditty 110
Dorothy 110
Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)
Results:
Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)
Lindsey 103
Meghann 115
Howard 125
Ellie 98
Mike S 103
Pat 145
Rachael 85 PR
Kristen 95 PR
Sarah S 70 PR
Kathleen 88 PR
Brian R 175
JZ 145
Gabe 135
Rob Ph 175
Jim C 195
Vincent 165
Jeff Hi 155
Ditty 110
Dorothy 110
Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)
6 comments:
6AM Chilly Cleaners:
Lindsey 103
Meghann 115
Howard 125
Ellie 98
Mike S 103
Pat 145
Nice work everyone!
new post on vibram five fingers:
http://chrispconstantlyvaried.blogspot.com/2011/01/vibram-five-fingersfor-office.html
Inov8 F-230 lites now come in green!!!!! Just thought you'd want to know if you hadn't seen them. Who will be the first to sport those???
Nooners:
Rachael 85
Kristin 95
Sarah B 70
PR's for everyone!!!
PR party 5:30 - 7:30 Friday Night
Shawn 215 (PR)
Sandy 70 (PR)
Tim 185 (PR from floor)
Sharon 103 (PR)
Liz 83 (PR)
David M 185
Borden 185 (PR)
Sara B 125 (PR)
Jim B 165 (PR)
Conn 165
Rob P 195 (PR)
Charles 85
Sheng-Ching 105 (PR)
Awesome awesome work today! Days like this make me LOVE being a CFKOP coach! Special shouts outs to Rob P for some of the fastest elbows I've seen at the box, Liz for your determination to stand up with 83# on your shoulders, and Sara and Sheng-Ching for some HUGE PRs today!
Thanks Nikki, your cues made all the difference!
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