091230 Wednesday “Beginnings”
Strength/Skill Work Chest-to-Bar Weighted Pull-ups 5-5-5-5-5
OR Kipping Pull-up Practice
WOD
3 Rounds of:
10 Deadlifts (50% of max not to exceed 185/115lbs)
15 Push-ups
25 Box jumps (20″)
For time.
Holiday Hours/Events
We will be closed for evening classes tomorrow December 31st. (Noon class that day is still on.) One work-out on Friday (see link below). Saturday 9am class.
****It is not too late to sign up for the New Year’s Day WOD/Lecture/Potluck Brunch. There is a great group gathering so far. Don’t miss out!!****
Thanks to Matt Baldwin for his great work on our new Nutriton Page. Check out the information there and check back for updates.
NEW HOURS: Please check back later today for the new hours and information on signing up for classes beginning Monday January, 4th.
CONTACT NUMBER: Lastly, please note that the phone number under contacts has at least temporarily changed. If you have called the old number since Saturday and not received a returned call it is b/c my cell phone was stolen. Thanks for your understanding, Shanna
Hey All! I gotta take a rest day today cause my body’s all sore and Kerri and I are wanting to spend the day climbing! See you all tomorrow for the obstacle course!!!
Name Time DL Wght Toes/Knees PU Box Height
Rachel 5:42 74lbs knees (10toes)
Shawn 6:32 95lbs toes
Miriam 7:26 38lbs both
Carly 7:52 79lbs toes
Frank 7:30 110lbs toes
J$ 7:34 101lbs toes 16″
Kim S. 6:32 75lbs knees 15″
KK 4:56 155lbs toes 20″ step-ups
Patricia 6:32 76lbs toes
Katie 5:52 115lbs toes
Betsy F. 6:58 68lbs knees 16″
Phoebe 5:05 80lbs toes
Robert 5:58 152lbs toes
Tamara 9:35 90lbs toes
Phil 6:16 74lbs toes
Charley 6:55 111lbs toes
Tom 6:10 185lbs toes
MCK 7:19 101lbs toes
Rustan 4:05 165lbs toes
Loren 6:19 135lbs toes
Tony 8:56 95lbs toes
Dawn 6:35 75lbs sit-ups
Becca 6:40 58lbs toes
Matt B. 4:59 155lbs toes
Amanda 8:45 65lbs knees
Mike N. 4:40 184lbs toes
Eva 8:30 85lbs toes
Sean 4:25 185lbs toes
Dan F. 4:47 99lbs toes
Jessica 6:57 58lbs
Shanna 5:06 115lbs toes
Best quote of the day from Matt B. following the conclusion of the 9:20 class, “Why was that SO MUCH FUN?”
Thanks to all of you for making this such an enjoyable community!
I look forward to tomorrow’s obstacle course and Friday’s Potluck/Lecture Event!
Can’t wait for 2010!
[...] was the WOD on 091230. If you time was under 5 minutes consider going heavier in the deadlift, higher in the box jump [...]