3.27.2012

W.O.D. 3.28.12







Front Squat
3-3-3-3-3

then

9-7-5
Front Squats (@ 80% of your 3RM)
Kettlebell Swings (70/55#)

Quote:
"Hiding from your weaknesses is a recipe for incapacity and error."

Results:
Pooch 125# / 2:53(55#)
Jay E 315# / 2:28
Roni 115# / 2:45 (45#)
KT 135# / 3:07
Lam 195# / 5:10
Bob W 155# / 3:18 (95/55#)
Oleg 200#PR / 3:13
Dave (Pitt) 255# / 2:53
Paul (NC) 175# / 2:22
Alanna 75# / 4:27(26#)
Paul F 185# / 3:22(ROM)
Rebecca S 105# / 4:14(45#)
P 275
Brian R. 195/3:44
Rob Ph 225/3:57 Rx
Gabe 195/4:40 Rx
Joy 105/4:04 45#
Becca 105/4:17 35#
Diego 165/3:59 55#
JZ 185/3:35 55#
Steph B. 100/2:31 26#
Kathleen 108/3:38 45#
Robin 78/3:24 26#
John Sch. 220/3:11 Rx
Lauren M. 90/4:19 44#
Steph V. 165/4:32 Rx
Travis 185/3:52 Rx
JB 165/3:15 55#
Ben 155pr/4:44 55#
Matt G 225pr/6:37 55#
KSB 100/4:57 45#
Heather 115pr/3:10 45#
DeeDee 125/2:59 44#
Danny 300/3:05 Rx
Luke 185/4:43 55#
Charles 145 PR/6:24 Scale
Borden 225 / 430 Rx
Conn 225 / 4:39 Rx
Jenny From Tenny: 35 / 2:46 Scale
Randy: 175 PR /4:07 Scale
Matt O: 185 PR/ 6:04 Rx
Tim H: 185 / 3:07 Scale
Paul S: 225 PR / 5:42 Rx
Melissa S: 88 PR/ 4:58 Scale
Kathryn: 93 PR/ 2:45
Will: 285 PR / -
Faby: 205 / 4:34 Rx
Shannon 83/3:17
Barb 73/2:56
Shoeless 245/5:27
Tim M 245/ 2:46
Sarah W 73/3:38
Pam 35/3:30
Christina 65/3:14
Byrnsie 175/3:56
Mike T 215/4:25
Mike W 165/3:14

at

11 comments:

  1. Mark CMarch 28, 2012 at 7:27 AM

    Off the rack, or off the floor?

    ReplyDelete
  2. Aimee LyonsMarch 28, 2012 at 7:33 AM

    Mark - off the rack

    ReplyDelete
  3. VinnyMarch 28, 2012 at 8:42 AM

    6:00am

    Pooch 125# / 2:53(55#)
    Jay E 315# / 2:28
    Roni 115# / 2:45 (45#)
    KT 135# / 3:07
    Lam 195# / 5:10
    Bob W 155# / 3:18 (95/55#)
    Oleg 200#PR / 3:13
    Dave (Pitt) 255# / 2:53
    Paul (NC) 175# / 2:22
    Alanna 75# / 4:27(26#)
    Paul F 185# / 3:22(ROM)
    Rebecca S 105# / 4:14(45#)

    Way to keep those elbows high today guys...it can mean the difference between a successful lift and failure. Nice PR Oleg, way to push yourself this morning. To our friends Dave and Paul, thanks for stopping by, hope to see you both again soon!!

    ReplyDelete
  4. OlegMarch 28, 2012 at 11:10 AM

    Thanks! the recipe for a record - pair up with Jay E!! :-)

    Vinny - great energy and motivation in class, thanks much, helps a lot when it's that early

    ReplyDelete
  5. Stephanie VincentMarch 28, 2012 at 12:05 PM

    lifting with Jay is AWESOME. i highly recomment it.

    ReplyDelete
  6. Paul SMarch 28, 2012 at 2:48 PM

    Great job Oleg, nice PR!

    ReplyDelete
  7. Chris P.March 28, 2012 at 7:21 PM

    4:30 Sharks with Lasers
    P 275
    Brian R. 195/3:44
    Rob Ph 225/3:57 Rx
    Gabe 195/4:40 Rx
    Joy 105/4:04 45#
    Becca 105/4:17 35#
    Diego 165/3:59 55#
    JZ 185/3:35 55#
    Steph B. 100/2:31 26#
    Kathleen 108/3:38 45#
    Robin 78/3:24 26#
    John Sch. 220/3:11 Rx
    Lauren M. 90/4:19 44#
    Steph V. 165/4:32 Rx

    5:30 This is Just Silly
    Travis 185/3:52 Rx
    JB 165/3:15 55#
    Ben 155pr/4:44 55#
    Matt G 225pr/6:37 55#
    KSB 100/4:57 45#
    Heather 115pr/3:10 45#
    DeeDee 125/2:59 44#
    Danny 300/3:05 Rx
    Luke 185/4:43 55#

    nice work keeping those elbows up and grinding through. Kudos to those who used heavier kb's than EVER BEFORE, e.g. at least Gabe and Travis and probably more

    ReplyDelete
  8. donkeyMarch 28, 2012 at 7:52 PM

    630 Awesome Class

    Charles 145 PR/6:24 Scale
    Borden 225 / 430 Rx
    Conn 225 / 4:39 Rx
    Jenny From Tenny: 35 / 2:46 Scale
    Randy: 175 PR /4:07 Scale
    Matt O: 185 PR/ 6:04 Rx
    Tim H: 185 / 3:07 Scale
    Paul S: 225 PR / 5:42 Rx
    Melissa S: 88 PR/ 4:58 Scale
    Kathryn: 93 PR/ 2:45
    Will: 285 PR / -
    Faby: 205 / 4:34 Rx

    High elbows, push up on the bar at the bottom of the squat, yeah buddy. Nice work on those PRs--I don't think I got them all recorded as such. My apologies if I missed.

    ReplyDelete
  9. Aimee LyonsMarch 28, 2012 at 8:55 PM

    pr city at the Nooner - and big welcome to Christina and Pam - who attended their first class!

    ReplyDelete
  10. Mike T.March 28, 2012 at 9:08 PM

    Beth and I wanted to thank everyone for their love and support. We are overwhelmed by all of your generosity. We are so lucky to be part so such an amazing community. Em is on the mend and feeling better. Thank you all!!!

    ReplyDelete
  11. Mike WorthMarch 28, 2012 at 10:20 PM

    Mike, we are so happy for Em's positive healing! Great news, and we cannot wait to hear more great recovery stories. Let us know if Sarah and I can help (We live pretty close to you, and I am a great cook!).

    All the best to Em!

    Mike W

    ReplyDelete