4.03.2012

W.O.D. 4.4.12

21-15-9
Row for calories
Squat Clean (95/135#)
Ring Push-ups

Skill:
L-Sit for max time (3 attempts)

Quote:
"I had to spend countless hours, above and beyond the basic time, to try and perfect the fundamentals."
-Julius Erving

9 comments:

Vinny said...

6:00am results

Paul F 21:58 (115#)
Kim G 15:14 (45#,PU)
Jay E 13:41 RX
KT 15:23 RX
Rebecca S 19:10 (75#,PU)
Rachel 21:05 (75#,PU)
Mike S 23:05 (95#,PU)
King 16:18 (115#)
Amy D (33#,PU)
Tidmore 16:52 (95#)

Tidmore had the L-sit of the morning with a 14 second hold.

Nice effort today gang...Paul, way to push for that depth, keep getting those elbows high and it will start to feel more natural. Great job overall.

Vinny said...

for 6:00am
PU = standard pushups with some ring push up attempts.

Cate said...

noon results:

Pam 17:30 22/band :38
Mike T 16:33 rx :46
Kevin B 17:54 (115)
Drew 15:24 (95)
Susan 17:38 (75)
Sarah W 24:32 (35/band)
Kim C 19:14 (55)
John C 11:07 rx
Joy 17:15 (65/band)
Joe 19:15 (105)
Cate 11:56 rx
Panos 12:22 (95)

J Coxhead said...

Dry heaving in the parking lot after finishing this one. Makes the people watching from frosty falls really enjoy their ice cream.

Mike P said...

Sad I missed this one . . . will do something awful tomorrow.

John C, you are a friggin' beast.

Fact.

donkey said...

430

John Sch: 14:09 Rx
Gabe: 14:48 Rx
Mel: 14:36 75#
Brian: 15:06 115#
JZ: 15:03 105#
Tall Dan: 14:27 95#
Erika: 15:24 63#
Mike Fab: 16:12 Rx
Josh: 16:18 Rx

JZ wins the 430 heat for L-sit (slightly bent leg) @36 seconds

530:

Mark B: 12:12
Luke: 19:10 75#
Stasie: 20:19 45/Knee PU
Danny: 9:30 Rx
Scott (NC): 18:16 95#
Faby 16:03 Rx
Christina: 18:22 Wood/Knee PU
Tim OMGEE: 19:20 Rx/ROM

530 Heat winner was Luke (bent legs) at 36 seconds

smurray said...

John,

I right there with you on the dry-heaves. Only I didn't make it to the parking lot...

Melanie said...

6:30 Melanie's usual BAC

Derreck 18:29 (115#)
Akeem 19:22 (95# FS/scale PU)
Twofer Faby 10:59 (105#)
Pam 14:20 14:20 (65#)
Melissa L. 16:13 (63#/KR)
Borden 16:00 (KR)
Stacy 18:27 (63#/KR)
Conn 14:40 (75#)
Justin 15:53 (115#)
J-Na 19:50 (45#, scaled PU)
Nick 16:52 (115#)
Paul S. 16:07 Rx
Melissa S. 20:44 (35#)
Jennifer 15:24 (15# + wood, scaled PU)
Heather 16:56 (73#, KR)
Matt O. 21:10 (115#)

KR= knees with rings

Longest L-sit award goes to Melissa S. with 55 seconds. Honorary award goes to Conn with 0.1 seconds!! (-:

Paul S said...

6:30 class smashing records. Melissa with 55 second Lsit and Heather with 45 second Lsit. Oops