Coach RD/ Coach Nick's Class February 1, 2013 at 7:07 am 0500 SLED DRAG AND BASIC CF W/U FOR 15MIN MAX EFFORT BACK SQUAT (WEEK 3) JODIE: 205# (40# PR FROM OUR FIRST MAX EFFORT DAY)….ONLY 12 WORKOUTS…. A/P: 20 REP MAX F/S (95# IN 51 SEC…..TOO LIGHT) GREAT JOB JODIE…… 6AM Sergio 32:32 rx Swapnil 32:31 (30 reps) Jamie: 33:53 35/26
Coach Shelly's Class February 1, 2013 at 10:54 am 9NERS CASEY 34:58 MOD JAV: 35:50 SU, #16 Marguerite 35:48 30 reps; 25#; 8# Susan 47:44 #35 #25kb step ups Bresee: 38:15 #45
Coach Shelly's Class February 1, 2013 at 11:33 am 10 Meagann 31:47 RX Natalie 35:49 10# 8’/ blue band good mornings/ knees to arm pit Brandon 34:08 RX Gina 38:47 modified Peggie box step ups 38:23 Josh B. 28:40 rx+ (30# WB,1.5 KB#)
Coach Dave A. February 1, 2013 at 4:12 pm 300 class Kristen M. 26:24 SU,air squats,15#,sit-ups,20# Dave J 27:24 rx Austin C 29:14 rx markmcr 31:20 noRx manuel: 38:50
Nirav's Friends!!! February 1, 2013 at 4:50 pm Don’t forget to come out to Lucille’s tonight between 8:30-9 for Nirav’s farewell!!!! Everyone’s invited … This is our last chance to spend time with Nirav! 🙁 See you all there!
Coach Erik's Class February 1, 2013 at 7:23 pm 5PM Berny: 35:46 RX (single unders) 18:00 Joe A: 27:30. Erik said 30 reps, did 40. 25# Bob K: 29:53 PR! Cliff 28:23 rx 1.5 pood Liz C: 38:22 modified phillip 30:03 rx + 1.5pood thanks Cliff Jordan C: 36:06 RX, cut 13 minutes off my time!! Dugas: 25:36 RX W/O Shirt Chris C: 36:27 modified knees to chest #16 WB Corey 26:57 rx “Dugas Style” (no shirt) Ricky 28:22
0500
SLED DRAG AND BASIC CF W/U FOR 15MIN
MAX EFFORT BACK SQUAT (WEEK 3)
JODIE: 205# (40# PR FROM OUR FIRST MAX EFFORT DAY)….ONLY 12 WORKOUTS….
A/P:
20 REP MAX F/S (95# IN 51 SEC…..TOO LIGHT)
GREAT JOB JODIE……
6AM
Sergio 32:32 rx
Swapnil 32:31 (30 reps)
Jamie: 33:53 35/26
Badass Jodie !! Holy smokes!! Great Job!!!
9NERS
CASEY 34:58 MOD
JAV: 35:50 SU, #16
Marguerite 35:48 30 reps; 25#; 8#
Susan 47:44 #35 #25kb step ups
Bresee: 38:15 #45
10
Meagann 31:47 RX
Natalie 35:49 10# 8’/ blue band good mornings/ knees to arm pit
Brandon 34:08 RX
Gina 38:47 modified
Peggie box step ups 38:23
Josh B. 28:40 rx+ (30# WB,1.5 KB#)
300 class
Kristen M. 26:24 SU,air squats,15#,sit-ups,20#
Dave J 27:24 rx
Austin C 29:14 rx
markmcr 31:20 noRx
manuel: 38:50
Don’t forget to come out to Lucille’s tonight between 8:30-9 for Nirav’s farewell!!!!
Everyone’s invited … This is our last chance to spend time with Nirav! 🙁
See you all there!
400 class
Craig G – 33:06 Rx
Joyce 29:22 RX
5PM
Berny: 35:46 RX (single unders)
18:00
Joe A: 27:30. Erik said 30 reps, did 40. 25#
Bob K: 29:53 PR!
Cliff 28:23 rx 1.5 pood
Liz C: 38:22 modified
phillip 30:03 rx + 1.5pood thanks Cliff
Jordan C: 36:06 RX, cut 13 minutes off my time!!
Dugas: 25:36 RX W/O Shirt
Chris C: 36:27 modified knees to chest #16 WB
Corey 26:57 rx “Dugas Style” (no shirt)
Ricky 28:22
Correction
Berny: 35:46 RX besides (100 single unders/high knee)