21-15-9
reps of
Dumbbell Hang Squat Clean
Handstand Push-ups
Mobility Monday:
Lower Legs. Today we'll focus on the lower leg and work to increase range of motion, and decrease pain, in the calf and foot. We'll use balls and foam rollers to get the gnarliest parts and ease muscles that may be tight from oly lifting or running. Meet Jeff at 5:30PM & 6:30PM for Mobility Work after class.
Community Notes:
Congratulations to Donkey, Cate, Mike V, Dom, Jason & Aimee who all completed the Mobility Certification with Kelly Starrett on Sunday. If you haven't ever checked it out, look at what mobilitywod.com has to offer!
Have you checked out our survey? Click here to post your thoughts.
Quote:
"To the man who only has a hammer, everything he encounters begins to look like a nail."
—Abraham Maslow
reps of
Dumbbell Hang Squat Clean
Handstand Push-ups
Mobility Monday:
Lower Legs. Today we'll focus on the lower leg and work to increase range of motion, and decrease pain, in the calf and foot. We'll use balls and foam rollers to get the gnarliest parts and ease muscles that may be tight from oly lifting or running. Meet Jeff at 5:30PM & 6:30PM for Mobility Work after class.
Community Notes:
Congratulations to Donkey, Cate, Mike V, Dom, Jason & Aimee who all completed the Mobility Certification with Kelly Starrett on Sunday. If you haven't ever checked it out, look at what mobilitywod.com has to offer!
Have you checked out our survey? Click here to post your thoughts.
Quote:
"To the man who only has a hammer, everything he encounters begins to look like a nail."
—Abraham Maslow
Results:
Doreen: 7:50 (20/2ab)
Jay E: 11:18 (50/2ab)
Kristin T: 8:49 (25/3ab)
Diego 13:08 (25/21"box)
Kara 12:58 (25/kick-up)
Chris T. 12:58 (25/kick-up)
Melissa D. 14:14(15/10/kick-up)
Keith B. 16:32 (45/2ab+25#)
Bonnie N. 14:22 (15#/21"box)
Mel 9:35 (25/2AB+25#)
Becca 20:40 (20#/kick-up
Kevin 19:05 (55)
Killa B. 17:47 (35/1ab/10#)
Arin 15:46 (15/ROM)
Jackie 15:42 (20/push-up)
Joy 18:10 (15/3AB/ROM)
Brian R. 16:34 (40/45#)
Rob Ph 15:32 (50/2AB)
Kathleen 15:21 (20/21"box)
Tamas (30#/2AB RoM)
Rob P: 18:39 40/Rx HSPU / CO: 3:21
Sam B: 18:06 45/Paralettes / CO: 2:22
Jess S: 14:02 15/kick ups / CO 3:52
Sheng Ching: 11:30 25/box / CO 5:14
T.Howard: 16:08 30/abmat / CO 2:33
Dan B: 8:46 25/box / CO 3:35
Jen S: 14:14 25/abmat+10#bumper / CO 2:18
Nathan: 10 (21 round only) 8#/knee p.u. CO 4:09 (21 only)
Pooch: 10:52 (30/box) / CO 3:30
Justin 16:50 35/45+abmat / CO 3:01
Danielle H: 9:36 (15/box) / CO 3:45
Mike F. 12:20 (55/box)
Kate C. 13:03 (35/15ABmat)
Liz 12:38 (20/lots of ABs)
Nick 12:41 (25/45AB)
Becky 11:03 (15/ROM)
Terri 7:24 (10/Box)
Steph V. 12:47 (26.5Kbs/PU)
Patrick 10:35 (30/Abmat)
Megs 11:00 (25/15abmat)
Denise 10:16 (15/ROM)
Katie FM 11:13 (15/box)
Flounder 10:33 (15/box)
Miranda 11:05 (25/25ABmat)
Rachael 12:24 (25/35ABmat)
Tim H. 10:44 (25/box)
Sandy 8:09 (15/45#)
Chris S. 16:20 (50/DC)
Victor 11:45 (25/box)
Diego 13:08 (25/21"box)
Kara 12:58 (25/kick-up)
Chris T. 12:58 (25/kick-up)
Melissa D. 14:14(15/10/kick-up)
Keith B. 16:32 (45/2ab+25#)
Bonnie N. 14:22 (15#/21"box)
Mel 9:35 (25/2AB+25#)
Becca 20:40 (20#/kick-up
Kevin 19:05 (55)
Killa B. 17:47 (35/1ab/10#)
Arin 15:46 (15/ROM)
Jackie 15:42 (20/push-up)
Joy 18:10 (15/3AB/ROM)
Brian R. 16:34 (40/45#)
Rob Ph 15:32 (50/2AB)
Kathleen 15:21 (20/21"box)
Tamas (30#/2AB RoM)
Rob P: 18:39 40/Rx HSPU / CO: 3:21
Sam B: 18:06 45/Paralettes / CO: 2:22
Jess S: 14:02 15/kick ups / CO 3:52
Sheng Ching: 11:30 25/box / CO 5:14
T.Howard: 16:08 30/abmat / CO 2:33
Dan B: 8:46 25/box / CO 3:35
Jen S: 14:14 25/abmat+10#bumper / CO 2:18
Nathan: 10 (21 round only) 8#/knee p.u. CO 4:09 (21 only)
Pooch: 10:52 (30/box) / CO 3:30
Justin 16:50 35/45+abmat / CO 3:01
Danielle H: 9:36 (15/box) / CO 3:45
Mike F. 12:20 (55/box)
Kate C. 13:03 (35/15ABmat)
Liz 12:38 (20/lots of ABs)
Nick 12:41 (25/45AB)
Becky 11:03 (15/ROM)
Terri 7:24 (10/Box)
Steph V. 12:47 (26.5Kbs/PU)
Patrick 10:35 (30/Abmat)
Megs 11:00 (25/15abmat)
Denise 10:16 (15/ROM)
Katie FM 11:13 (15/box)
Flounder 10:33 (15/box)
Miranda 11:05 (25/25ABmat)
Rachael 12:24 (25/35ABmat)
Tim H. 10:44 (25/box)
Sandy 8:09 (15/45#)
Chris S. 16:20 (50/DC)
Victor 11:45 (25/box)
3 comments:
hi all - i am looking for a roommate starting aug 1st - if you are looking - or have a friend who is looking - for a place in exton/west chester - please pass along my email/phone number. Rent is $650 plus shared utilities - so about $800 a month.
Thanks!
Congrats on the Certifications!
6:30 "We don't need no stinkin' fans"
Rob P: 18:39 40/Rx HSPU / CO: 3:21
Sam B: 18:06 45/Paralettes / CO: 2:22
Jess S: 14:02 15/kick ups / CO 3:52
Sheng Ching: 11:30 25/box / CO 5:14
T.Howard: 16:08 30/abmat / CO 2:33
Dan B: 8:46 25/box / CO 3:35
Jen S: 14:14 25/abmat+10#bumper / CO 2:18
Nathan: 10 (21 round only) 8#/knee p.u. CO 4:09 (21 only)
Pooch: 10:52 (30/box) / CO 3:30
Justin 16:50 35/45+abmat / CO 3:01
Danielle H: 9:36 (15/box) / CO 3:45
Everyone did a terrific job of working through extreme heat, no fans, no music, and barely any air. Welcome to our new folks and great class all around!
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