10.18.2012

W.O.D.10.19.12




(welcome to Steph I)

Push Press
5-5-5-5-5

Coaches Note:
This workout should be done with a 10 second pause at the top of each press.  So, a set of 5 would look like this...Push Press, hold 10 seconds, lower bar, push press, hold ten seconds, lower, etc...

Cash out:
Ground to shoulder Atlas Stones (Max reps) in 5 minutes. Determine weight based on level and ability.

Community Notes:
Our next Level 1 Trainer Seminar will be on January 12th and 13th at CFKoP! Click here to sign up today, these sell out quickly.

Quote:
"Do what you can, with what you have, where you are"
-Theodore Roosevelt

Results:
Rinat 115 18(110)
Tyrell 95 27(90)
Trevor 75 24(90)
Nick 135
John C 165 12(175)
Ciera 70 10(70)
Amanda 75 43(35)
Jonathan 125
Liz O 65 37(35)
Kim C 73
Barb 80 15(70)
Kara 78 36(35)
Christ T 78 39(35)
Ryan 195 9(175)
Balmer 135 10(140)
Ellie 68 20(70)
kim G 63 18(70)
Roni 80
Gina 80
Becca 80
Mike S 85 14(90)
Mike P 105
Jay 185 17(175)
Lauren 85 22(70)
Chip 135 15(140)
Heather 85 12(70)
Schaefer 155 "like30"(110)
Byrnsey 135
Diego 75 35(70)
Justin 100 40(90)
Jess C 90 22(70)
Tidmore 120/8@110
Dan L 130/25@110
Mark W 85/24@70
Joe C 135/31@110
Kenny 135/19@90
Travis 125/27@110
Gene 165/12@175
Sam B 155/30@90
Derreck 145/15@140
Manisha 55/30@35
JNa 55/49@35
Sharon 85/20@70
Tim H 115/21@110
Borden 135/23 #110
Matt B 135/26 #90
Oleg 155/20 #110
Tim M 145/28 #110
Keith L 65/Form
Randy 100/33 #70
Pete W 110 14(110)
Alexis 55
Becky 80
Denise (formerly Fraider, NOW Compton) 60
Steph I. 55
(team atlas stone Alexis, Becky, Denise, Steph 33 @ 70)
Mike F 155 (13 @140#)
Vinnie 115 (6 @110#)
Mark B 115 (20@90#)
Paul F 140 (9 @ 140#)
Chris A 80 (25 @ 70#)

9 comments:

Melanie said...

SALMON SHARE: For those of you who were interested in the salmon share, can you please message me your email address? I have an update that needs to be sent to you regarding any Coho salmon that was requested. It is too long to post. This means you Aimee Lyons, Sharon Chapman, Chris Cline, Jess Robel Calciano, Rachael Hubbard-Alexaki, Mark C., Ken Blackwell and someone named Stan and Shane (Niner Pie???). Thanks. Melanie (melanie.anson1@gmail.com)

Cate said...

930 results

Rinat 115 18(110)
Tyrell 95 27(90)
Trevor 75 24(90)
Nick 135
John C 165 12(175)
Ciera 70 10(70)
Amanda 75 43(35)
Jonathan 125
Liz O 65 37(35)
Kim C 73
Barb 80 15(70)
Kara 78 36(35)
Christ T 78 39(35)
Ryan 195 9(175)

Stephanie Vincent said...

6am
Balmer 135 10(140)
Ellie 68 20(70)
kim G 63 18(70)
Roni 80
Gina 80
Becca 80
Mike S 85 14(90)
Mike P 105

7am
Jay 185 17(175)
Lauren 85 22(70)
Chip 135 15(140)
Heather 85 12(70)

Nooner
Schaefer 155 "like30"(110)
Byrnsey 135
Diego 75 35(70)
Justin 100 40(90)
Jess C 90 22(70)

Pete W said...

Steph must have forgotten about me in the 7am :(

110 14(110)

-Pete W

P.Lentus said...

4:30
Tidmore 120/8@110
Dan L 130/25@110
Mark W 85/24@70
Joe C 135/31@110
Kenny 135/19@90
Travis 125/27@110

5:30
Gene 165/12@175
Sam B 155/30@90
Derreck 145/15@140
Manisha 55/30@35
JNa 55/49@35
Sharon 85/20@70
Tim H 115/21@110

Paul S said...

6:30

Borden 135/23 #110
Matt B 135/26 #90
Oleg 155/20 #110
Tim M 145/28 #110
Keith L 65/Form
Randy 100/33 #70

Great job tonight at the BroFest. Props to Randy going hard for the full 5 min cashout. Way to push yourselves on that 4th set.

Stephanie Vincent said...

Oh Peter that sad face broke my heart. How could I forget about one of the star members of the 7am crew?!?!? Sorry buddy!

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