MEMBERS,
JUST AN FYI (FOR UR INFO)…..NEXT WEEK IS THE START OF 2 NEW EXERCISES/ BODYPARTS, SO IT/S THE PERFECT TIME TO JUMP IN AND GIVE IT A TRY (3-4 WEEKS IN DURATION)…..
DAN HAS ASKED ME TO SPREAD THE WORD (NOT BUTTER, CUZ I DON/T WANT TO GET IN COPYRIGHT TROUBLE WITH OUR NEARBY FRIENDS) REGARDING THE BENEFITS OF THE WESTSIDE/ POWERLIFTING CLASS….
DESPITE THIS FACT, ALWAYS REMEMBER THE FIRST RULE OF “POWERLIFTING CLUB.” 😉
Coach Nick's Class
6AM
Brittani 3 rds purple + ?meters 3:06 rx
Jamie: 3rds red + 200meters? C/O 1:40 hk
Jenn G. 2 rounds + 3 push ups rx
Coach Nick's Class
Jenn G. NO RX (did not do hand release push ups, did regular push ups) 1:05 high knees on rings for cash out
Nathan L.
2 rounds + 200m
Sub 800m run
Sub pull-ups for burpees
Mike F
I’m thinking Paleo Sausage Stuffing for Thanksgiving. There are several good recipes out there, not sure which one I will follow.
Coach Nancy's Class
Lesley 2rds + 68rx
Susan 2 rds blue band + run
Gaby 3rds rx + 200m
CASEY 3RDS (RED)
Margie 2rnds+32 RX
Dave J 4rnds rx
trevor w:3 rnds + 200m run
10AM
Monica 3rnds/ blue
ron 2rds + 5 pu RX
Meagann 3rnds + 200m run RX
Brad G
3rds rx+ got done with the 400m right at the buzzer!
Paul Saavedra
Paul S 4 Rnds + 7 air squats
C/O 30 toe2bar
8 Burpees
Coach Nancy's Class
3:00
Mike C. 4 complete rds 1 round +4 pull-ups
Peggie $00 run and 800 rowing 2 rounds plus 400 row 5 pullups and 10 pushups
Heidi 2 rnds 1 hrpu/ thin prple band- somebody doesn’t know how to follow instructions 😉
Brett 3 rounds + 5pu rx
Toni 3 rds red, knee
vince 3 rds +5pu rx
Brandon 3 rds RX
Bresee 3 rds
Jamie 3 rds + run + 5pu rx Good job Ari!!!
Ari 2 complete Rounds Rxxxxxxx!!!!!! (first time ever on a pullup WOD :D) – then 1 set of 3rd round Rx
Coach Nancy – 4rx
Coach Mike's Class
Natalie 2 rds RX + 2 rds Nancy RX
Corey 3 rds + 72 rx
Erik R: 3rds rx
Ruthie: 2rounds rx (+400m/1fullround/5pullups)
Bob K 3 rounds, 4th Rd 350m RX
Anthony 3 rounds 1 400 m
Mike L. 4Rounds RX
Coach Mike's Class
SERGIO 3rds rx
Javier 2rds + 400m rx
Jodie 3RD + 1 rotation RX
Ricky 3rds and 400m
Raquel O. 2RD+400M
Joe A 2rds+400m, 30 toe rings-sort of.
Dugas: 3rd + 1 run +30 rings to toes
Anna P: 2 rounds + 1 run RX!!
Eric Guzman: 3 rnds + 2 rnds RX
Coach Erik's Class
1900
Cecy 2 rounds + run (red)
phillip 3 rnds +63reps rx
Cliff 3 rnds + 44 reps
Todd P. 3 rnds +6reps
Gerry 3rnds + run
Berny: 2rnds + run (green band/knee pu)
Brandon: 3rds + run + 8 reps
Good article on scaling:
http://iron-cross-athletics.com/2012/11/15/the-who-what-and-why-of-rx/
0500
K/S: 400M SLED DRAG, GHD SITUPS, DUMBELL RAISES, BEADED JUMPROPE…..
10X2 OF DYNAMIC EFFORT BOX SQUAT (20″)
A/P:
DEAD HANG PULLUPS (MAX REPS)
20 REP F/S (MAX LOAD)
RD: 210 (CHAINS)/ 12,12/ 155#.
KG: 155(SINGLE HEAVY CHAIN)/ 9,7/ 121#.
MEMBERS,
JUST AN FYI (FOR UR INFO)…..NEXT WEEK IS THE START OF 2 NEW EXERCISES/ BODYPARTS, SO IT/S THE PERFECT TIME TO JUMP IN AND GIVE IT A TRY (3-4 WEEKS IN DURATION)…..
DAN HAS ASKED ME TO SPREAD THE WORD (NOT BUTTER, CUZ I DON/T WANT TO GET IN COPYRIGHT TROUBLE WITH OUR NEARBY FRIENDS) REGARDING THE BENEFITS OF THE WESTSIDE/ POWERLIFTING CLASS….
DESPITE THIS FACT, ALWAYS REMEMBER THE FIRST RULE OF “POWERLIFTING CLUB.” 😉
6AM
Brittani 3 rds purple + ?meters 3:06 rx
Jamie: 3rds red + 200meters? C/O 1:40 hk
Jenn G. 2 rounds + 3 push ups rx
Jenn G. NO RX (did not do hand release push ups, did regular push ups) 1:05 high knees on rings for cash out
2 rounds + 200m
Sub 800m run
Sub pull-ups for burpees
I’m thinking Paleo Sausage Stuffing for Thanksgiving. There are several good recipes out there, not sure which one I will follow.
Lesley 2rds + 68rx
Susan 2 rds blue band + run
Gaby 3rds rx + 200m
CASEY 3RDS (RED)
Margie 2rnds+32 RX
Dave J 4rnds rx
trevor w:3 rnds + 200m run
10AM
Monica 3rnds/ blue
ron 2rds + 5 pu RX
Meagann 3rnds + 200m run RX
3rds rx+ got done with the 400m right at the buzzer!
Paul S 4 Rnds + 7 air squats
C/O 30 toe2bar
8 Burpees
3:00
Mike C. 4 complete rds 1 round +4 pull-ups
Peggie $00 run and 800 rowing 2 rounds plus 400 row 5 pullups and 10 pushups
Heidi 2 rnds 1 hrpu/ thin prple band- somebody doesn’t know how to follow instructions 😉
Brett 3 rounds + 5pu rx
Toni 3 rds red, knee
vince 3 rds +5pu rx
Brandon 3 rds RX
Bresee 3 rds
Jamie 3 rds + run + 5pu rx Good job Ari!!!
Ari 2 complete Rounds Rxxxxxxx!!!!!! (first time ever on a pullup WOD :D) – then 1 set of 3rd round Rx
Coach Nancy – 4rx
Natalie 2 rds RX + 2 rds Nancy RX
Corey 3 rds + 72 rx
Erik R: 3rds rx
Ruthie: 2rounds rx (+400m/1fullround/5pullups)
Bob K 3 rounds, 4th Rd 350m RX
Anthony 3 rounds 1 400 m
Mike L. 4Rounds RX
SERGIO 3rds rx
Javier 2rds + 400m rx
Jodie 3RD + 1 rotation RX
Ricky 3rds and 400m
Raquel O. 2RD+400M
Joe A 2rds+400m, 30 toe rings-sort of.
Dugas: 3rd + 1 run +30 rings to toes
Anna P: 2 rounds + 1 run RX!!
Eric Guzman: 3 rnds + 2 rnds RX
1900
Cecy 2 rounds + run (red)
phillip 3 rnds +63reps rx
Cliff 3 rnds + 44 reps
Todd P. 3 rnds +6reps
Gerry 3rnds + run
Berny: 2rnds + run (green band/knee pu)
Brandon: 3rds + run + 8 reps
Chris C: 3rds + run
fercia 2 rds + 5pull ups, 10 push u., 15 sq.
Ashleigh 3 + 50m rx