Oct
27
2009
Deadlift
3-3-3
then…
3 Rounds
15 DB Hang Clean (35 lbs, 20 lb)
10 Chest to Bar Pull-ups
Coming together is a beginning. Keeping together is progress. Working together is success.
-Henry Ford
10 Tips for getting to sleep
Announcements:
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| AM Results |
|
|
|
|
|
|
DL |
|
MetCon |
| Mike |
|
185 |
|
7:36 (30 lb) |
| Michelle |
|
115 |
|
5:23 (10 lb, Jump) |
| Shauna |
|
175 |
|
9:29 (Chin) |
| Andrew |
|
135 |
|
9:15 Rx |
| Dave |
|
135 |
|
8:16 (Chin) |
| Aaron |
|
125 |
|
9:00 (20 lb, Jump) |
| Jerry |
|
145 |
|
10:15 (30 lb, Chin) |
| Rob |
|
300 |
|
5:40 Rx |
| Lyzz |
|
155 |
|
4:20 (Band) |
| Amber |
|
125 |
|
5:53 (Jump) |
| Tow Matt |
|
155 |
|
6:09 (30 lb, Jump) |
| Laura |
|
145 |
|
5:21 (Jump) |
| Kim |
|
105 |
|
5:05 (15 lb, Jump) |
| PM Results |
|
|
|
|
| Walker |
|
135 |
|
7:11 Rx |
| Jables |
|
145 |
|
8:09 (Band) |
| Nugget |
|
375 |
|
9:14 Rx+55lb |
| G |
|
135 |
|
5:53 (15lb, Jump) |
| Claire |
|
125 |
|
5:11 (15lb, Jump) |
| Rufio |
|
265 |
|
5:46 (Chin) |
| Robert |
|
395 |
|
7:59 Rx |
| David Seth (OJOE) |
|
225 |
|
7:12 (Jump) |
| Blake |
|
420 |
|
6:06 Rx |
| Betsy |
|
185 |
|
4:50 (Band) |
| Ashley |
|
155 |
|
5:47 (15lb, Jump) |
| Courtney |
|
125 |
|
5:01 (10lb, Jump) |
| Winner |
|
125 |
|
4:36 (12lb, Jump) |
| Stacey |
|
215 |
|
6:02 Rx+30lb |
| Kirk |
|
225 |
|
7:53 (Jump) |
| Ally |
|
115 |
|
5:20 (15lb, Jump) |
| John |
|
195 |
|
5:39 (20lb, Jump) |
| Smeth |
|
295 |
|
7:48 Rx |
| Jess |
|
165 |
|
7:33 (20lb, Jump) |
| Brian |
|
165 |
|
5:39 (20lb, Jump) |
| Kevin |
|
185 |
|
7:37 (30lb, Jump) |
| David |
|
250 |
|
5:14 (Chin) |
Oct
26
2009
Press
3×5
then…
5 Rounds
100 M Run
7 Ring Dips
15 Swings (24K, 16K)
Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.-Charles A. Cerami
The DL on Tubers plus a handy recipe for all you PCers (Paleo Challengers)
Announcements-
-New On-Ramp Class starts tonight! Sign up HERE!
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| AM Results |
|
|
|
|
|
|
3×5 |
|
MetCon |
| Kristin |
|
60 |
|
|
| Rufio |
|
110 |
|
8:29 (RPU) |
| Mune |
|
45 |
|
8:20 (KRPU, 12K) |
| Blake |
|
135 |
|
7:20 Rx |
| Michelle |
|
40 |
|
7:23 (KPPU, 12K) |
| Laura |
|
65 |
|
9:43 (KRPU) |
| Kim |
|
45 |
|
8:18 (KPPU, 12K) |
| Bill |
|
65 |
|
10:54 (KRPU, 12K, Row) |
| Andrew |
|
100 |
|
9:11 Rx |
| Shauna |
|
50 |
|
10:04 (RPU) |
| PM Results |
|
|
|
|
| Nuggett |
|
145 |
|
6:35 Rx+32K |
| Wes |
|
170 |
|
6:01 Rx |
| Rob |
|
115 |
|
5:50 Rx |
| Tristy |
|
55 |
|
6:13 (KRPU) |
| Claire |
|
35 |
|
9:17 (KRPU, 12 K) |
| G. |
|
40 |
|
9:33 (KRPU, 12 K) |
| Walker |
|
45 |
|
8:21 (Jump Dips) |
| Jerry |
|
80 |
|
9:03 (RPU, 16 K) |
| Courtney |
|
45 |
|
8:07 (KRPU, 20 lb) |
| Jables |
|
60 |
|
7:38 (KRPU) |
| Winner |
|
45 |
|
8:00 (KRPU, 12 K) |
| Betsy |
|
55 |
|
7:25 (KRPU) |
| Ally |
|
45 |
|
7:53 (KPPU, 12 K) |
| Kirk |
|
95 |
|
7:15 (35 lb) |
| Stacey |
|
75 |
|
7:16 (Assisted Dips) |
| Boone |
|
115 |
|
5:44 Rx |
| Chris |
|
115 |
|
8:20 (Assisted Dips) |
| Ashley |
|
55 |
|
7:06 (KRPU, 20 lb) |
| Jess |
|
65 |
|
9:04 (KRPU, 12K) |
| Smeth |
|
75 |
|
9:13 Rx |
| Louis |
|
85 |
|
7:57 (Assisted Dips) |
| Joe W. |
|
55 |
|
11:13 (KPPU, 12K) |
| Kevin |
|
80 |
|
8:52 (RPu, 16K, Row) |
| On-Ramp |
|
|
|
|
| Ray |
|
7:58 |
|
|
| Michelle |
|
10:01 |
|
|
Oct
25
2009
REST
In and of itself, nothing really matters. What matters is that nothing is ever in and of itself.
-Chuck Klosterman
Oct
24
2009
Snatch Grip Deadlift
3-3-3-1-1-1
then…
Max Rounds in 15 Minutes
5 Hand Stand Push Ups
10 Walking Lunges
15 Wall Balls (20 lb, 15 lb)
2 Person Teams: Each team member starts on a separate exercise and cannot pass one another.
Really great men have a curious feeling that the greatness is not in them, but through them. Therefore, they are humble. -John Ruskin
Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| Team #1 |
Snatch-Grip DL 1RM |
Rounds |
| Winner |
125 |
9 (Knee Pike, 10lb) |
| G |
125 |
9 (Knee Pike, 10lb) |
| Team #2 |
|
|
| Brian |
135 |
7 (Knee Pike, 10lb) |
| Kevin |
135 |
7 (Pike, 15lb) |
| Team #3 |
|
|
| Rob |
285 |
7 (Pike) |
| Tow Matt |
185 |
7 (Pike) |
Oct
23
2009
Run 5K
He who cannot rest, cannot work; he who cannot let go, cannot hold on; he who cannot find footing, cannot go forward. -Harry Emerson Fosdick
Shugyo
Announcements-
-New On-Ramp Class starts Monday October 26 Sign up HERE ONLY 9 SPOTS LEFT.
-The Sunset Valley Farmers Market shopping trip has been CANCELED due to unforseen scheduling conflicts email me if you have questions.
-Free Workout in the Park, Halloween Saturday, October 31st @ 10:30 AM, bring your costume!
| Results |
|
|
|
| Rob |
|
|
23:48 |
| Lyzz |
|
|
30:15 |
| Jerry |
|
|
26:55 |
| Andrew |
|
|
28:20 |
| Shauna |
|
|
24:00 |
| Blake |
|
|
29:17 |
| Amber |
|
|
33:38 |
| Tow Matt |
|
|
27:13 |
| Dave |
|
|
28:15 |
| Laura |
|
|
35:53 |
