9.22.2013

W.O.D.9.23.13




 Welcome Mark...
and Brandon


4 Rounds for time:
Row 400m
2 Muscle ups
4 Deficit Handstand Push-ups
8 Kettlebell swing 55/70#
16 GHD sit-ups

Coaches Notes:
The deficit height will depend on the athletes level and ability, regular Handstand Push-ups are a step towards deficit HSPU.  Record deficit used.

Community Notes:
All weekend classes will be held at the Annex.  110C DeKalb is the address of the Annex, please park and meet there.

Quote:
Many men go fishing all of their lives without knowing that it is not fish they are after. 
-Henry David Thoreau
at

8 comments:

  1. UnknownSeptember 22, 2013 at 10:03 PM

    Thanks Aim!!

    ReplyDelete
  2. Mike T.September 23, 2013 at 7:14 AM

    Klutch 16:53 jmu/-2HSPU/70#/ab
    Brian H. 20:53 mut/sb/55#/ab
    Megs 18:30 jmu/hspu/55#/ghd
    Steve Z. 19:55 rr/sb/55#/ab
    Cris A. 18:15 Rx -3hspu
    Roni 19:04 mut/hspu/55#/ghd
    KT 17:35 jmu/hspu/55#/ghd
    Gina 18:39 jmu/sb/55#/ghd
    Rachel 20:;17 mut/sb/26#/ghd

    Scales-
    jmu - jumping mu
    mut - muscle up transition
    rr - ring row
    sb - stink bug
    ab- ab mat

    ReplyDelete
  3. MirandaSeptember 23, 2013 at 8:06 AM

    7am:
    King 19:30/jmu/hspu/70#
    Peter 19:37/jmu/70# 3"
    Mark C 18:30/jmu/70#
    Alex 19:53/jmu/53#

    Great job this am guys!

    ReplyDelete
  4. Aimee LyonsSeptember 23, 2013 at 11:06 AM

    Lauren - 17:06 Scale 26#
    Nicole - 16:55 scale 26#
    Susan - 21:56 45/scale
    Mom - 22:23 18/scale
    Chris T. - 17:05 scale 45#
    Cate 21:50 JMU
    Keith 21:08 Rx+ 500Mrow/10"def
    Chip- 17:42 scale/jmu/romhspu
    David C. 17:53 35#/2"def/JMU
    Beth O 21:21 9#/33#GM
    Kara 17:04 scale/35#
    Jonathan 16:53 45# JMU
    Sue L 19:58 35#/2AB

    ReplyDelete
  5. Laura PappasSeptember 23, 2013 at 11:39 AM

    Hey guys we have the mid-point nutrition question meeting tomorrow night at 6:30pm in the annex. For those of you that may need some new ideas on breakfast, here are some eggless paleo ideas - not all are whole 30 compliant but if you have questions bring them to the meeting tomorrow night.

    http://carrotsncake.com/2013/09/eggless-paleo-breakfast-ideas.html

    ReplyDelete
  6. Jason LyonsSeptember 23, 2013 at 5:45 PM

    Beav: 20:40 sc
    Justin R 20:56 sc
    Travis 20:13 sc
    John M 20:23 sc
    Brandon 19:28 sc
    Taryn 20:38 sc
    Kate C 20:56 Rx
    Arieanne 20:10 sc
    Anne 19:50 sc

    ReplyDelete
  7. Aimee LyonsSeptember 23, 2013 at 6:56 PM

    3:30
    Vinny 16:55 Rx 4"
    Mike T 14:18 Rx 4"
    Ed 16:40 53# MUT
    Mark 17:07 55# MUT
    Joy 19:32 53# MUT scalehspu
    Rob Ph 19:14 70# MUT
    WW 19:56 70# JMU

    ReplyDelete
  8. Keith BSeptember 24, 2013 at 10:29 AM

    5:30

    Matt 16:29 Rx
    DeeDee 17:52 55/scale
    Patrick 19:22 mua 4"
    Joe P 19:52 55 HSPU
    Tim McC 19:30 Rx para
    Kevin Y 23:31 AB HSPU
    Derreck 20:)9 JMU SB
    Shawna 20:19 pullups/dips SB

    6:30

    Dave 20:09 JMU/ww/55
    Matt B 17:19 JMU/SB
    Conn 17:17 JMU/55/ab
    Johnny 19:46 JMU 3"
    Brett 16:36 scale 53
    Alona 17:46 55/sb/jmu
    Stasie 19:59 45/box/band
    Tracy 19:03 45/sb/scale
    Stephanie 17:45 pullups-dips/26/sb
    Oleg 17:44 scale
    Sam B 17:49 Toes2Rings para
    Heather 19:27 53/t2b/pu-dip

    ReplyDelete