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
at

9 comments:

  1. VinnyApril 4, 2012 at 7:29 AM

    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.

    ReplyDelete
  2. VinnyApril 4, 2012 at 7:32 AM

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

    ReplyDelete
  3. CateApril 4, 2012 at 2:14 PM

    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)

    ReplyDelete
  4. J CoxheadApril 4, 2012 at 2:37 PM

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

    ReplyDelete
  5. Mike PApril 4, 2012 at 4:21 PM

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

    John C, you are a friggin' beast.

    Fact.

    ReplyDelete
  6. donkeyApril 4, 2012 at 7:08 PM

    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

    ReplyDelete
  7. smurrayApril 4, 2012 at 7:20 PM

    John,

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

    ReplyDelete
  8. MelanieApril 4, 2012 at 7:54 PM

    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!! (-:

    ReplyDelete
  9. Paul SApril 4, 2012 at 8:18 PM

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

    ReplyDelete