Jul
31
2009
7 Rounds
When Armageddon comes the only place you will survive is in the cave. So you will need the biggest, strongest motherf***r to move the stone, fight his way into the cave and move the stone back. It doesn’t matter how good of shape you are in, if you ain’t strong, you ain’t moving the stone.-Dave Tate
AM Results
Lauren
9:18 (Jump, 35 lb, Knee)
Boice
10:53 (95 lb)
Mike
12:10 (75 lb, Knee)
Megan C.
8:41 (Jump, 35 lb, Knee)
Rob
12:46 Rx
Michelle
8:51 (Jump, 35 lb, Knee)
Amber
11:28 (Jump, 35 lb, Knee)
Heather
11:28 (Jump, 25 lb, Knee)
Andrew
17:40 Rx
Stacey
12:29 Rx +85 lbs
Laura
10:06 (Jump, 45 lb, Knee)
Melanie
9:32 (Jump, 35 lb, Knee)
Kevin
11:50 (85 lb, Knee)
Sheena
10:32 (Jump, 45 lb, Knee)
Aurelia
9:32 (Jump, 35 lb, Knee)
Kim
9:00 (Jump, 35 lb, Knee)
Jul
30
2009
400 M Run
Until you accept total responsibility – no matter what – you will not be able to put plans in place to accomplish your goals. -David Cottrell
Smoking and Insulin Resistance
AM Results
Jennie
10:46 (40 lb)
Keira
7:02 (15 lb 1/2 reps)
Lezlie
6:08 (15 lb 1/2 reps)
Eileen
6:06 (15 lb 1/2 reps)
Heather
8:27 (15 lb 1/2 reps)
Blake
10:28 Rx
Andrew
11:02 (75 lb)
Amber
7:51 (25 lb)
Laura
16:00 (55 lb)
Mel
10:51 Rx
PM Results
Rob
10:14 Rx
Dave
8:37 (45lb)
Betsy
9:33 Rx
Stacey
8:30 Rx
Sherman
13:23 Rx
JJ
10:43 (45lb)
Matt
10:17 (65lb)
Dennis
9:43 (35lb)
Jul
29
2009
Max Rounds in 15 Minutes
Knowing is not enough; we must apply. Willing is not enough; we must do. -Johann Wolfgang von Goethe
Eat em to Save em
AM Results
Jennie
10 (Band)
Michelle
9 (Jump)
Walker
12 (Chin Over)
Rob
9 Rx
Blake
8 Rx
Amber
10 (Jump)
Stephen
8 (Chin Over, Push-up/TucK Jump)
Chris
7 (Chin Over)
Lyzz
9 (+24″, Band)
Kim
9 (Jump)
Andrew
11 (Chin Over)
Laura
9 (12″, Jump)
PM Results
Matt
6 (Jump)
Dave
9 (jump)
Mel
12 (Band)
Melanie
9 (Jump)
Boone
12 Rx
Sherman
10 (Chin Over)
Stacey
13 Rx+24″
Betsy
11 (Band)
Megan T.
8 (Jump)
JJ
7 (Band)
Dennis
7 (20″, Jump)
Boice
13 Rx
Aurelia
9 (Jump)
BWOD
Ally
3:49 (30 10# WB, 500 M Row)
Jul
28
2009
Overhead Squats
then…
6×200 M sprints
He who loses wealth loses much; he who loses a friend loses more; but he that loses his courage loses all. -Miguel de Cervan
Attitude Check
Good luck to all my D-Springs kids, on their upcoming seasons and school year!
AM Results Overhead Squats 200m (Fastest/Slowest)
Linda
35, 40, 45, 50(2), 50
54s/55s
Sherman
115, 125, 135, 145(1), 145
34s/39s
Jennie
45, 55, 60, 65(2), 65
35s/41s
Lauren
35, 40, 45(ROM), 45, 45
38s/40s
Ally
45, 50, 55, 60, 65
39s/43s
Blake
115, 125, 135, 145(1), 145(F)
33s/39s
Andrew
105, 115, 135, 145(1), 140
34s/45s
Dave
95, 105, 115, 125, 135
31s/36s
Kristin
90, 95, 100, 105, 110 (Front Squats)
39s/48s
Mel
60, 65, 70, 75, 80
30s/37s
Heather
Skill
51s/59s
Amber
Skill
34s/46s
PM Results
Rob
115, 125, 135F, 130F, 130
26s/33s
Ryan
105,115, 125, 135, 145×1
N/A
Michael
105, 125, 135, 140, 145F
23s/40s
Fernie
115, 135, 135, 145, 140×1
23s/35s
Paxson
55, 65, 75, 80, 95×1
24s/26s
Stacey
95, 105, 115, 125, 135×2
29s/32s
Betsy
65, 70, 75F, 75×2, 75×2
30s/34s
Sheena
60, 65, 65, 65, 65, 70
27s/31s
Aurelia
45, 45, 50×1, 50×2, 50
23s/26s (100 M)
Boice
95, 95, 100, 105, 110
23s/28s
Paul
65, 65, 75, 80, 85F
32s/46s
Jul
27
2009
40-30-20-10
Every human being is the author of his own health or disease. -Buddha
The Definitive Guide to Saturated Fat
AM Results
Will
11:26 (10 lb, Knee)
Mike
14:13 Rx
Jennie
9:39 (10 lb, Knee)
Michelle
9:50 (10 lb, Knee)
Kristin
6:07 (KB DL, Chair Dips)
Blake
11:34 Rx
Andrew
15:16 Rx
Melanie
8:47 (10 lb, Knee)
Heather
9:54 (1/2 WB 10 lb, Knee)
Amber
9:45 (10 lb, Knee)
Lauren
8:46 (10 lb, Knee)
Wes
9:55 Rx
PM Results
Michael
17:29 (15 lb)
Ryan
10:42 Rx
Tazia
13:29 (10 lb, Knee)
Sheena
8:55 (10 lb, Knee)
Boone
10:24 Rx
Walker
8:09 (10 lb, Knee)
Tara
14:29 (10 lb, Knee)
Betsy
(Knee)
Stacey
Rx +20 lb
Mel
7:57 (Knee)
Boice
9:50 Rx
Sherman
9:49 Rx
Dennis
13:09 (10 lb 8″, ROM)
Fernie
8:48 Rx
Ally
9:25 (10 lb, Knee)
Aurelia
12:05 (10 lb, Knee)
Kevin
13:37 (15 lb, Knee)
BWOD
Belanger
4:16 (50 Squats, 500 M Row)
