1.01.2013

W.O.D.1.2.13

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

6 comments:

Vinny said...

6am

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

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.

Steph V. said...

NOONER!

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

Keith B said...

4:30 HEAVY LIFTERS!!!

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

Awesome work tonight! Welcome to Ross who went through his first class tonight!!!

steph v said...

Yeah Ross!!! The day you've been waiting for!!!

Anonymous said...

My 7.25 was only 45 pounds not 95 pounds (some day!!). That 95 was my 1 rep max.
-Smizzy

Chris P. said...

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

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.