1.04.2012

W.O.D. 1.5.12


Elyse


Dawn


Keith



"Nancy"
5 Rounds for time of:
400 meter run
15 reps Overhead squat (65/95#)

or

rowing "Nancy"
5 Rounds for time of:
500 meter row
15 reps Overhead squat (65/95#)

Video:
"Form Vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]

Community Notes:
Open gym is tonight from 5:30-7:30PM, Steve's Club Team WoD goes off at 6:30PM.

Laura will be there from 5:30-6:30PM to brief the "NO sugar Detox" nutrition challenge.

T & P Adventures will occur on Saturday & Sunday at 9:00AM - dress appropriately, these occur outside; no regular classes this weekend due to the Level 1 Trainer course we are hosting.

Quote:
"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly."
-Stephen R. Covey

Results:
"Nancy"
Rx:
Mike T. 23:00 +115#
TP 16:44 + 115#
Jay E 21:06
Keith 18:02
Cate 15:12
Aimee 15:21
John C. 15:24

DC:
Nina 15:37 65#

Scaled:
Kevin 16:57 75#
Meg B. 14:47 22#
Susan 17:33 45#
Elyse 21:26 55#
Dawn 27:04 35#
Panos 15:10 85#
Clay 16:20 65#
Amanda 16:50 35#
Megs 17:23 65#, push jerk
Lam 19:19 65#
Joe C. 17:25 45#
Travis 16:34 75#, DC
John K. 16:03 75#
Arin 16:22 35#
Jen Schmidt - 23:05 25#
Matt D. - 20:32 65#
Rebecca - 19:25 15#


Rowing "Nancy"
Rx:
Dorothy 17:03
Kristin T 16:13
Laura P 17:10
Olan 21:45

Scaled:
Becca 20:09 45#
Dianne 21:36 35#
Lauren 20:04 25#
Ciera 22:00 22#
Sharon 22:56 PVC
Donkey 20:46 DC
at

10 comments:

  1. KathleenJanuary 5, 2012 at 6:17 AM

    Dad, nice job on the shelves for the med balls and kettle bells. All I could think last night when I walked in was "WOW"!

    ReplyDelete
  2. Jason LyonsJanuary 5, 2012 at 7:31 AM

    Agreed Kathleen, it looks amazing. We are lucky to have him.

    Please note that when returning the med balls, the weight designation is ON TOP of the ball.

    ReplyDelete
  3. TPJanuary 5, 2012 at 8:20 AM

    7am Crew Team

    Row
    Rx
    Dorothy 17:03
    Kristin T 16:13
    Laura P 17:10

    Scaled
    Becca 20:09 (45#)
    Dianne 21:36 (35#)
    Lauren 20:04 (25#)

    Run
    Rx
    Jay E 21:06

    Nice fight thru all 5 rounds and getting that depth in the squat!

    ReplyDelete
  4. TPJanuary 5, 2012 at 8:29 AM

    Note for returning the med balls, the label has been changed so the weight designation is now on the BOTTOM of the ball once on the shelf.

    ReplyDelete
  5. Laura PappasJanuary 5, 2012 at 9:58 AM

    Hey guys we have 9 people signed up for the No Sugar Challenge so far, we're a little light on the male side, so step up guys! I heard a few people commenting that they want to do the challenge but dont want to give up alcohol - the challenge does exclude alcohol, BUT you can still get a BIG benefit if you do the challenge and still have a few drinks, just work with me to figure out what those drinks would be and how often is ok.

    Tonight is really for questions about the challenge, its a great way to kick start your year!!

    ReplyDelete
  6. Laura PappasJanuary 5, 2012 at 10:02 AM

    And yes the gym keeps looking better and better - I am amazed at how organized our gym is (and I love it!)

    ReplyDelete
  7. Joy NJanuary 5, 2012 at 11:55 AM

    I will be at Steve's club tonight.

    ReplyDelete
  8. DorothyJanuary 5, 2012 at 5:19 PM

    Olan,
    That's 2 and it's only Jan 5th. You better stop rxing wods.

    ReplyDelete
  9. CateJanuary 5, 2012 at 6:21 PM

    Dorothy, you are on fire!!! Keep up the good work!

    ReplyDelete
  10. VinnyJanuary 5, 2012 at 9:55 PM

    4:30 Results
    Aimee - 15:21 Rx
    Amanda - 16:50 35#
    Megs - 17:23 65#, push jerk
    Lam - 19:19 65#
    Joe C. - 17:25 45#
    Travis - 16:34 75#, DC
    John K. - 16:03 75#
    Arin - 16:22 35#
    Nina - 15:37 DC
    Jen Schmidt - 23:05 25#
    Clay - 16:20 65#
    John C. - 15:24 Rx
    Matt D. - 20:32 65#
    Donkey - 20:46 DC
    Rebecca - 19:25 15#
    TP - 16:44 Rx+ 115#

    Way to brave the cold on those runs! I saw some nice depth on the OHS, great effort by all.

    ReplyDelete