Front Squat
5-5-3-3-2-1-1
then
3 Rounds for time of:
7 Front Squats at 70% of your 1RM
50 Double Unders
Quote:
"Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect."
-Alan Cohen
Results:
Mike P 265/8:15
Mike S 155/DNF
Kathleen 115PR/6:37
Jay E 365/DNF
Dinger 175PR/9:30su
Pat Pad 255PR/DNF
King 215PR/6:42
Klutch 245/8:14
Gina 130PR/6:43
KT 150/7:05
Keith 325 PR/ 7:51@225
Dianne 105/9:10@75/DUA
Rinat 200/3:42@140
Peterson 205/5:48@145
Tim H 245/10:43@135/SU
Mateo 155/8:00@110/DUA
Mike W. 245PR/8:08@165
Sarah W. 105/12:29@75/25DU
Pam 135.5/8:409@75/DUA
Tim Mc 265/9:00@165/DUA
Schaefer 275/7:52@190
Jessey 95/4:44@55 su
Joy 115/6:58@80 du
Smizzy 95/7:25@95 su
Ryan B 365/8:10@255 su
Ross 185/8:30@115 su
Breanna 120PR/7:30@50 dua
Joe C 215PR/6:34@135 du
Westwood 175PR/6:45@115 du
Steph I 95/7:19@65 su
Jerry 245/8:20@165 du
Rachel 115/7:49@75 su
Mike Fab 245 7:51@165 du
Mike T 255 5:07@165 du
Dawn 110PR/8:42@65 su
Dan L. 235/6:11
Megs 135/4:25
Hannah 55/4:55
Vincent 205/9:35
Cory 135/5:28 su
Alison K 175/6:26
LP 128/3:07
Kate C. 160/9:40
Kate K 115/6:46
Sandy 110/8:47
Andrew 195/8:21
Gene 330 PR/9:00 dua
LeAnn 113/8:42
Jim C. 250/9:06
TP 240/4:59
Matt G. 255/8:56 su
Jeremy 155/9:24 su
Jim T 225/6:42 du/su
Faby 225/7:35
Conn 225/10:54
Borden 275/7:45
Derreck 245/8:41 su
Vinny 275/7:00
Albert 275/5:30
Denise 130/7:45
JNa PR 130/9:18 su
Miranda 170/9:08
Erika form/9:26
Jess C. 145/8:47
Jen K 93/9:19 su
Justin H 245/6:17 su
Joe A 300/13:38 su
Chip 275 PR/9:12
BJ 200 PR/6:05 su
Anne 105 PR/6:24 su
Fayth 105 PR/6:22 su
Sharon 155/10:00
Dan M 195/7:48
Diane 155/4:57 su
Alona 85/5:18 su
Results:
Mike P 265/8:15
Mike S 155/DNF
Kathleen 115PR/6:37
Jay E 365/DNF
Dinger 175PR/9:30su
Pat Pad 255PR/DNF
King 215PR/6:42
Klutch 245/8:14
Gina 130PR/6:43
KT 150/7:05
Keith 325 PR/ 7:51@225
Dianne 105/9:10@75/DUA
Rinat 200/3:42@140
Peterson 205/5:48@145
Tim H 245/10:43@135/SU
Mateo 155/8:00@110/DUA
Mike W. 245PR/8:08@165
Sarah W. 105/12:29@75/25DU
Pam 135.5/8:409@75/DUA
Tim Mc 265/9:00@165/DUA
Schaefer 275/7:52@190
Jessey 95/4:44@55 su
Joy 115/6:58@80 du
Smizzy 95/7:25@95 su
Ryan B 365/8:10@255 su
Ross 185/8:30@115 su
Breanna 120PR/7:30@50 dua
Joe C 215PR/6:34@135 du
Westwood 175PR/6:45@115 du
Steph I 95/7:19@65 su
Jerry 245/8:20@165 du
Rachel 115/7:49@75 su
Mike Fab 245 7:51@165 du
Mike T 255 5:07@165 du
Dawn 110PR/8:42@65 su
Dan L. 235/6:11
Megs 135/4:25
Hannah 55/4:55
Vincent 205/9:35
Cory 135/5:28 su
Alison K 175/6:26
LP 128/3:07
Kate C. 160/9:40
Kate K 115/6:46
Sandy 110/8:47
Andrew 195/8:21
Gene 330 PR/9:00 dua
LeAnn 113/8:42
Jim C. 250/9:06
TP 240/4:59
Matt G. 255/8:56 su
Jeremy 155/9:24 su
Jim T 225/6:42 du/su
Faby 225/7:35
Conn 225/10:54
Borden 275/7:45
Derreck 245/8:41 su
Vinny 275/7:00
Albert 275/5:30
Denise 130/7:45
JNa PR 130/9:18 su
Miranda 170/9:08
Erika form/9:26
Jess C. 145/8:47
Jen K 93/9:19 su
Justin H 245/6:17 su
Joe A 300/13:38 su
Chip 275 PR/9:12
BJ 200 PR/6:05 su
Anne 105 PR/6:24 su
Fayth 105 PR/6:22 su
Sharon 155/10:00
Dan M 195/7:48
Diane 155/4:57 su
Alona 85/5:18 su
6am
ReplyDeleteMike P 265/8:15
Mike S 155/DNF
Kathleen 115PR/6:37
Jay E 365/DNF
Dinger 175PR/9:30su
Pat Pad 255PR/DNF
King 215PR/6:42
Klutch 245/8:14
Gina 130PR/6:43
KT 150/7:05
Lots of PRs to start off 2013...Nice work! Great job by Dinger too, starting to look good in that front rack position, now we gotta figure out those double-unders.
NOONER!
ReplyDeleteKeith 325 PR/ 7:51@225
Dianne 105/9:10@75/DUA
Rinat 200/3:42@140
Peterson 205/5:48@145
Tim H 245/10:43@135/SU
Mateo 155/8:00@110/DUA
Mike W. 245PR/8:08@165
Sarah W. 105/12:29@75/25DU
Pam 135.5/8:409@75/DUA
Tim Mc 265/9:00@165/DUA
Schaefer 275/7:52@190
4:30 HEAVY LIFTERS!!!
ReplyDeleteJessey 95/4:44@55 su
Joy 115/6:58@80 du
Smizzy 95/7:25@95 su
Ryan B 365/8:10@255 su
Ross 185/8:30@115 su
Breanna 120PR/7:30@50 dua
Joe C 215PR/6:34@135 du
Westwood 175PR/6:45@115 du
Steph I 95/7:19@65 su
Jerry 245/8:20@165 du
Rachel 115/7:49@75 su
Mike Fab 245 7:51@165 du
Mike T 255 5:07@165 du
Dawn 110PR/8:42@65 su
Awesome work tonight! Welcome to Ross who went through his first class tonight!!!
Yeah Ross!!! The day you've been waiting for!!!
ReplyDeleteMy 7.25 was only 45 pounds not 95 pounds (some day!!). That 95 was my 1 rep max.
ReplyDelete-Smizzy
Dan L. 235/6:11
ReplyDeleteMegs 135/4:25
Hannah 55/4:55
Vincent 205/9:35
Cory 135/5:28 su
Alison K 175/6:26
LP 128/3:07
Kate C. 160/9:40
Kate K 115/6:46
Sandy 110/8:47
Andrew 195/8:21
Gene 330 PR/9:00 dua
LeAnn 113/8:42
Jim C. 250/9:06
TP 240/4:59
5:30
Matt G. 255/8:56 su
Jeremy 155/9:24 su
Jim T 225/6:42 du/su
Faby 225/7:35
Conn 225/10:54
Borden 275/7:45
Derreck 245/8:41 su
Vinny 275/7:00
Albert 275/5:30
Denise 130/7:45
JNa PR 130/9:18 su
Miranda 170/9:08
Erika form/9:26
Jess C. 145/8:47
Jen K 93/9:19 su
7:30
Justin H 245/6:17 su
Joe A 300/13:38 su
Chip 275 PR/9:12
BJ 200 PR/6:05 su
Anne 105 PR/6:24 su
Fayth 105 PR/6:22 su
Sharon 155/10:00
Dan M 195/7:48
Diane 155/4:57 su
Alona 85/5:18 su
whoa shoulders. maintaining good positioning and controlling the descent to bounce off the bottom (hams to calves) is going to get you bigger numbers. You heard it hear first.