Happy Birthday Coach Steph!
Split Jerk
1-1-1-1-1-1-1
then at 70% of your 1RM complete 3 Split Jerks on the minute for 7 minutes
Read:
Consistency by C. Plentus
Video:
"Efficiency Tips: Handstand Push-Ups" with Chris Spealler - video [wmv] [mov]
Quote:
"A coach is someone who can give correction without causing resentment."
- John Wooden
Results:
Gina 85/60
Drew 185/130
Brian 145/105
Jay E 275/195
Mike S 120/80
Paul "I love SJ" F 205/145
Joy 95/65
Pooch 135/95 PR
Bob 155/115
Roni 95/65
John K 175/125
Shannon 98/63
Kevin B 205/135
Tim M 225/165
Mike 205/115
Kim G 85/60 (no split)
Kara 98/65
Alanna 68/45
Jess C 118/83
Rob Ph 235
Gabe 155pr
Brian 215pr
Kathleen 110 big pr
JZ 145
John S. 205
Mel 125
Steph B 103pr
Steph V 133 (back jerk)
Vinny 235
Dan L 190pr
Nick 175pr
Sandy 90pr
LP 130pr
Denise 125pr
Brad 185pr
Joe P 155pr
Alison 135pr
Miranda 155 huge pr
Matt G. 215pr
Matt O. 140
Ditty 110 pr
JNa 95pr
Heather 85pr
Flounder 185pr
John C. 250pr
Randy 165pr
Charles 135pr
Faby 205pr
Conn 205pr
Borden 165pr
37 comments:
Happy Birthday Steph!!
happy birthday, queen Steph. you rock my socks off. enjoy your day!
Happy Birthday Steph!!
Lauren
Happy birthday Steph!!!
Happy birthday Steph!
Happy birthday Steph! You continually inspire me.
Happy Birthday Steph! Have a great day!
Happy Birthday, Steph!
Happy Birthday Steph - have a great day!
Happy Birthday Steph!!!
Happy Birthday, Steph!!
Gina 85/60
Drew 185/130
Brian 145/105
Jay E 275/195
Mike S 120/80
Paul "I love SJ" F 205/145
Joy 95/65
Pooch 135/95 PR
Bob 155/115
Roni 95/65
John K 175/125
Way to work today everyone...this is a high skill move and everyone's form was looking good...a few press outs which we will work on correcting in the future, but overall this was a great effort. Nice PR Pooch...
Happy Birthday Steph!! Have an awesome day...
Happy Birthday Steph!
Steph, you've come a long way since joining KoP and your enthusiasm for CF is just as high, if not higher. Hope you have a great birthday!
Happy birthday, Steph :)
Happy Birthday steph - hope you ahve a great day!!
Sam
Happy birthday Steph! I hope you enjoy your day, you deserve it!!!
Happy Birthday Steph! Hope you have a special day! :)
YAY!!!! HAPPY BIRTHDAY STEPH!!!!
Happy Birthday, Steph!
Mike W
Happy Birthday Steph! Have a great day.
Happy Birthday Steph! Hope you have a great day!
Have a terrific D-Day...GiGi
Happy Birthday Steph!!
Happy Bday Steph, you're a superstar asset to our small community and beyond. Enjoy your day!
Happy Birthday, Steph!
Happy Birthday Steph!
Happy Birthday!
happy birthday steph! enjoy the day :)
Happy Birthday Steph! You've come a long way over the past year and it's awesome to see your progress. Thank you for being an inspiration and keep it up!
12:00
Shannon 98/63
Kevin B 205/135
Tim M 225/165
Mike 205/115
Kim G 85/60 (no split)
Kara 98/65
Alanna 68/45
Jess C 118/83
Happy Birthday Steph!
Thank you for always encouraging me and being so postive!
4:30
Rob Ph 235
Gabe 155pr
Brian 215pr
Kathleen 110 big pr
JZ 145
John S. 205
Mel 125
Steph B 103pr
Steph V 133 (back jerk)
Vinny 235
Dan L 190pr
5:30
Nick 175pr
Sandy 90pr
LP 130pr
Denise 125pr
Brad 185pr
Joe P 155pr
Alison 135pr
Miranda 155 huge pr
6:30
Matt G. 215pr
Matt O. 140
Ditty 110 pr
JNa 95pr
Heather 85pr
Flounder 185pr
John C. 250pr
Randy 165pr
Charles 135pr
Faby 205pr
Conn 205pr
Borden 165pr
awesome work tonight! lots of PRs, loved it.
Happy Birthday Steph!
Thanks for all the bday wishes!! So glad to have this community in my life.
Happy birthday!!!! I remember the first day you walked in to the box. You're amazing and inspirational. Hope you had the best birthday and you better still be celebrating. Cheers!
Lisa "Sooki"
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