Welcome to visitor Joe from NY!
Shakira or Byrnsey - you decide!
Susan - Push Press!!
Push Press
5-5-5-5-5
then
5 Rounds for time of:
5 Push Press @ 70% of your 5RM
5 Push Jerks (using the same weight)
Gift Idea:
Need a gift for someone who has everything. Our neighbors at R.P.T Professional Detailing INC are offering a special for CFKoP members. A full detailing service of your car for only $110. Regular price is $175. We just got Jason's car done and were very happy with the service, have you seen the shine on that thing! Contact Phil at 610-202-5064.
Quote:
"Leap, and the net will appear."
-John Burroughs
Results:
Drew 135(5RM), 6:45 WOD@70%
Balmer 185, 7:41
Lee S 115, 2:41
Gina 60, 6:27
Becca Nyg 63, 5:21
Lam Nyg 110, 7:47
Becca S 65, 6:37
Alexis 58, 5:26
Laura P 90, 5:13
Megs 95 4:11 @ 67.5
Rhonda 60 5:07@ 40
Jordan 73 4:49 @53
Susan B. 83 4:33 @53
Chris T 78 4:45 @53
Kara 63 5:06 @48
Dorothy 100 7:33 @ 70
Kevin 165 7:36 @115
Dan 145 7:39 @95
JNa 70 6:42 @ 45
Joe (visiting from NY) 105 8:00 @ 75
Olan 145 8:38 @115
Nathan 55/3:44
Chris S: 205/5:12
Diego 125/5:30
Becky 68/5:01
Christie 65/3:41
Dan 125/5:33
Nick 135/8:34
Randy 115/4:37
Kathleen 78, 5:45@55#
Steph V. 125, 5:29@85#
Ben 90, 8:21@65#
Sean 95, 3:06@50#
5-5-5-5-5
then
5 Rounds for time of:
5 Push Press @ 70% of your 5RM
5 Push Jerks (using the same weight)
Gift Idea:
Need a gift for someone who has everything. Our neighbors at R.P.T Professional Detailing INC are offering a special for CFKoP members. A full detailing service of your car for only $110. Regular price is $175. We just got Jason's car done and were very happy with the service, have you seen the shine on that thing! Contact Phil at 610-202-5064.
Quote:
"Leap, and the net will appear."
-John Burroughs
Results:
Drew 135(5RM), 6:45 WOD@70%
Balmer 185, 7:41
Lee S 115, 2:41
Gina 60, 6:27
Becca Nyg 63, 5:21
Lam Nyg 110, 7:47
Becca S 65, 6:37
Alexis 58, 5:26
Laura P 90, 5:13
Megs 95 4:11 @ 67.5
Rhonda 60 5:07@ 40
Jordan 73 4:49 @53
Susan B. 83 4:33 @53
Chris T 78 4:45 @53
Kara 63 5:06 @48
Dorothy 100 7:33 @ 70
Kevin 165 7:36 @115
Dan 145 7:39 @95
JNa 70 6:42 @ 45
Joe (visiting from NY) 105 8:00 @ 75
Olan 145 8:38 @115
Nathan 55/3:44
Chris S: 205/5:12
Diego 125/5:30
Becky 68/5:01
Christie 65/3:41
Dan 125/5:33
Nick 135/8:34
Randy 115/4:37
Kathleen 78, 5:45@55#
Steph V. 125, 5:29@85#
Ben 90, 8:21@65#
Sean 95, 3:06@50#
17 comments:
6am Aftermath
Drew 135(5RM), 6:45 WOD@70%
Balmer 185, 7:41
Lee S 115, 2:41
Gina 60, 6:27
Becca Nyg 63, 5:21
Lam Nyg 110, 7:47
Becca S 65, 6:37
Alexis 58, 5:26
Laura P 90, 5:13
*This is a great WOD to differentiate between a double knee bend or not. Nice Work.
so what did everyone do last night? quiet night at home?
I seemed to have lost my raincoat.
Festivus and PBR gave me consistent single DU's and a 40 lb increase in my deadlift. My official beverage before WOD's will be PBR!
Aim and I would like to thank everyone for coming last night. It was an amazing turnout and a powerful demonstration of just how awesome our community is. The event continues to grow and people continue to set PR's when energized to do so. Learn from that and carry it with you into the new year.
Becky and I WILL get on that board very soon. I said December for me and Becky said as soon as she gets back in January.
I'm highly annoyed at myself that I didn't make it on the board either, so my goal for next Festivus will be the gold club. I blame it on not wearing the right outfit.
Thanks for an awesome Festivus!
Hi everyone! First WOD today. Thanks to Jason and Lee for their help!
Being that it's Friday night, but more importantly WESTSIDE BARBELL night, I found this bit of Louie love.
http://westside-barbell.com/westside-articles/PDF.Files/03PDF/Training%20The%20Back.pdf
I think I just fell in love with the Zercher squat.
http://www.youtube.com/watch?v=Bb8jO4AqIRw&list=UUmasFbw1Qap510ZDE-aDXSA&index=6&feature=plcp
That squat looks mean.
Schell: I do not love Zerchers done that way. Louie and crew use a harness and take them from racks. http://www.youtube.com/watch?v=lSDN_olDIpE (harness)
http://www.youtube.com/watch?v=hdylzDG17KA&feature=related
(from racks in a squat cage...not westside).
the harness keeps your arms from separating at the elbow.
Balmer
Olan and I wanted to know if you had a fork lift to get that 185 up 5 times or was your math bad again. You silly beast!
I think Tim posted our 5RMs, not the 70%.
530: SQUEEEEEEEZE-ers
Nathan 55/3:44
Chris S: 205/5:12
Diego 125/5:30
Becky 68/5:01
Christie 65/3:41
630: Shine on, You Crazy Diamonds
Dan 125/5:33
Nick 135/8:34
Randy 115/4:37
Very nice work keeping the body tight and aligned and pushing that face outta the way. Nicely done.
Welcome to newest Westsider, Diego :)
What an awesome night Festivus was!
Jason we will be on that board!!!!!!! December and January!!!!!
What happened to the 4:30 class :-) I had a 78# 5RM and 5:45 @ 55# on the WOD.
oops, sorry Kathleen. Had too many results to post...oh wait, this was a S.A.C....
Kathleen 78, 5:45@55#
Steph V. 125, 5:29@85#
Ben 90, 8:21@65#
Sean 95, 3:06@50#
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