4.29.2012

W.O.D. 4.30.12

9:30AM class goes international
Big welcomes to Julia (from Colombia, South America) and to Chris (from New Zealand)

 Congratulations to Gina who WON a local 5K!
(hey, great looking sweatshirt Gina!)

21-15-9 rep rounds of;
Front Squat (105/155#)
Hang Power Clean (105/155#)
Box Jumps (20/21"-24/25")

Coaches Notes:
Athletes will use one bar with the same weight for both the Front Squat and Hang Power Clean. This bar will be taken from the floor for each movement. Scale weight according to level and ability. Box height can also be scaled as needed.

Community Notes:
The Fit Life Project (https://www.facebook.com/pages/The-FITlife-Project/294449140610181) is a documentary series about stories of how CrossFit has changed peoples lives.  Our very own, Coach Steph's story has been choosen as one of the first that will be featured.  On Saturday, May 12th the 10am WOD will be filmed for the documentary.  Please come out and support Steph by doing the WOD.  Those who are interested can participate in short interviews after. 

Quote:
“Coming together is a beginning. Keeping together is progress. Working together is success.”
– John C. Maxwell

Results:
Peter 12:17 115
Chip 15:46 135
Jay E 13:43 Rx
Lauren 15:33 65
Cris A. 16:11
Roni 15:01 75
Cline 13:44 95/24
Julia (Colombia) 13:16 85
Chris (NZ) 11:42 135
Nick Z 11:42 65
Barb Z 12:03 53
Kara 12:33 53
Chris T. 12:43 45
Jerry 13:12 135
Mike W. 14:54 115
Sarah W 16:26 22
Jonathan 14:14 75
Alison 9:53 (75#)
Arin 12:46 (63#)
Bre 13:07 (53#)
Brian R 11:31 (115#)
Justin R 15:44 (115#)
Christina 14:08 (53#)
Gabe 14:52 (135#)
Josh S 13:07 (135#)
Ryan S 14:33 (105#)
Roman 12:52 (115#)
Mike F 15:33 (Rx)
Matt G 18:52 (115)
Dan 12:55 (35)
Balmer 12:53 Rx
Denise 12:40 (85)
Mel 11:50 (75)
Justin 15:02 (135 21/15)
Akeem 13:40 (75)
Oleg 16:28 (sub)
Jen S 14:43 Rx
Kate K 12:15 (85)
Katherine 13:22 (63,17")
Nick 19:01 (115)
JNa 12:50 (65,17")
Paul S 14:!4 Rx
Melissa 15:37 (63,20")
Derrick 18:02 (135)
Conn 16:23 (115)
Borden 14:16 (125)
Kim C 12:39 (55)
John C. 14:32 (Rx)
Mark B 11:05 (75)
Jeff 14:18 (105)
Alexis 12:43 (63)
Olan 17:39 (155/135)
WW 15:00 (95)
Matt O. 18:52 (120)
Jason L 12:09 (Rx)
Patrick 10:51 115#
Flounder 12:35 75#/21"
Diego 13:27 95#
Jess S. 11:33 53#
MIke P 13:19 135#
Nathan 14:12 35#/20"
Luke 17:18 105#
Sandy 11:49 55#/17"
John Scha. 15:19 Rx
Dan L 15:21 115#
Josh F 13:40 75#
Rachael 9:56 55#
Shawn 11:44 135/115#
Joe P 12:30 105#
Joy 11:38 63#
at

8 comments:

  1. KingApril 30, 2012 at 5:23 AM

    Gina,

    You Rock - that is awesome.

    ReplyDelete
  2. Laura PApril 30, 2012 at 8:06 AM

    Nice work Gina!

    7am
    Peter 12:17 115
    Chip 15:46 135
    Jay E 13:43 Rx
    Lauren 15:33 65
    Cris A. 16:11
    Roni 15:01 75
    Cline 13:44 95/24

    ReplyDelete
  3. Mike PApril 30, 2012 at 9:43 AM

    Way to go Gina!!!!!!!!!!

    ReplyDelete
  4. Jason LyonsApril 30, 2012 at 11:47 AM

    Congrats Gina!

    It must be the sticker you put on the INSIDE of our car window!

    :)

    ReplyDelete
  5. Mike PApril 30, 2012 at 1:28 PM

    . . . any thoughts on scale? My power clean max, which is the weak point here, is 185#.

    ReplyDelete
  6. Gina S.April 30, 2012 at 3:49 PM

    Thanks guys!! :).
    Jason- it def was bc of the power of the inside sticker!!

    ReplyDelete
  7. TPApril 30, 2012 at 8:46 PM

    630pm

    Matt G 18:52 (115)
    Dan 12:55 (35)
    Balmer 12:53 Rx
    Denise 12:40 (85)
    Mel 11:50 (75)
    Justin 15:02 (135 21/15)
    Akeem 13:40 (75)
    Oleg 16:28 (sub)
    Jen S 14:43 Rx
    Kate K 12:15 (85)
    Katherine 13:22 (63,17")
    Nick 19:01 (115)
    JNa 12:50 (65,17")
    Paul S 14:!4 Rx
    Melissa 15:37 (63,20")
    Derrick 18:02 (135)
    Conn 16:23 (115)
    Borden 14:16 (125)

    ReplyDelete
  8. Chris P.April 30, 2012 at 9:53 PM

    5:30 "oh, my wrists!"

    Patrick 10:51 115#
    Flounder 12:35 75#/21"
    Diego 13:27 95#
    Jess S. 11:33 53#
    MIke P 13:19 135#
    Nathan 14:12 35#/20"
    Luke 17:18 105#
    Sandy 11:49 55#/17"
    John Scha. 15:19 Rx
    Dan L 15:21 115#
    Josh F 13:40 75#
    Rachael 9:56 55#
    Shawn 11:44 135/115#
    Joe P 12:30 105#
    Joy 11:38 63#

    ReplyDelete