Tuesday, July 5, 2011

Tuesday, July 5, 2011

Many, many thanks to David O. for inspiring us to tackle this project, which we have been waiting two years to accomplish, and for spearheading the effort for 11 hours on Saturday. And, thank you to Kris C. for helping paint on Sunday! That was three hard days well spent.

front squat
5-5-5-5-5

Compare results to March 1, 2011.

then, as many rounds as possible in 10 minutes:
15x dumbbell front squat with 45/30-lb. dumbbells
15x pull-up

5 Comments

  1. coach | July 5, 2011 at 9:14 am
     

    –Scores–
    Borja G.: 135-165-185-200-185-lbs., 4 rounds +… 7x pull-up*
    Steve M.: 135-150-155-160x-145-lbs., 4 rounds +… 9x pull-up* (35-lb. dbs; sub: 2/3x pull-up)
    Alex M.: 135-165-185-195-195-lbs., 5 rounds +… 9x pull-up* (35-lb. dbs; sub: 2/3x pull-up)
    Jen O.: 75-95-110-115-120-lbs., 3 rounds +… 3x jump-stretch strict pull-up, green* (25-lb. dbs; sub: 2/3x jump-stretch strict pull-up, green)
    Larry B.: 95-115-130-145-150-lbs., 3 rounds + 8x front squat (40-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Allison F.: 75-75-85-95-95-lbs., 3 rounds +… 5x pull-up (20-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Laurie W.: 55-65-65-75-80-lbs., 5 rounds (15-lb. dbs; sub: 2/3x strict bodyrow)
    James C.: 115-145-165-170-x-lbs., 3 rounds +… 8x pull-up* (35-lb. dbs; sub: 2/3x pull-up)
    Aaron B.: 65-75-85-95-105-lbs., 5 rounds +… 10x strict bodyrow (30-lb. dbs; sub: 2/3x strict bodyrow)
    Kris C.: 75-95-105-115-105-lbs., 5 rounds + 8x front squat (sub: 2/3x jump-stretch strict pull-up, blue)
    Ted K.: 95-110-120-120-125-lbs., 3 rounds (30-lb. dbs)
    Michael F.: 115-145-165-185-195-lbs., 3 rounds +… 6x pull-up
    David O.: 115-145-165-165-155-lbs., 4 rounds + 3x front squat
    John B.: 145-165-175-165-170-lbs., 4 rounds +… 12x pull-up*
    Glenn C.: 135-155-175-155-155-lbs., 4 rounds +… 2x pull-up* (sub: 2/3x pull-up)
    Terry H.: 65-75-85-85-85-lbs., 4 rounds (20-lb. dbs; sub: 2/3x strict bodyrow)
    Sidra C.: 95-135-150-160-170-lbs., 2 rounds +… 6x pull-up
    Keith W.: 105-125-140-150-155x-lbs., 4 rounds + 15x front squat (35-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Phil S.: 95-115-125-130-130-lbs., 3 rounds + 3x front squat* (35-lb. dbs)
    Kaisa A.: 85-95-105-110-115-lbs., 5 rounds + 3x front squat* (sub: 2/3x jump-stretch strict pull-up, blue)
    Holmes H.: 75-95-115-125-125-lbs., 4 rounds (sub: 2/3x jump-stretch strict pull-up, red)
    Leota B.: 75-85-95-105-110-lbs., 3 rounds +… 7x jump-stretch strict pull-up, red* (sub: 2/3x jump-stretch strict pull-up, red)
    Julie G.: 55-65-65-65-65-lbs., 3 rounds +… 4x jump-stretch strict pull-up, blue* (20-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Diana D.: 55-65-75-85-90-lbs., 4 rounds +… 3x jump-stretch strict pull-up, blue (15-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Edvard F.: 115-145-160-155-155-x-lbs., 2 rounds +… 8x pull-up* (30-lb. dbs; 5′ amrap)
    Jeff W.: 115-145-160-165-155-lbs., 2 rounds +… 12x pull-up
    Josh M.: 135-155-170-175-180x-lbs., 5 rounds + 10x front squat
    Mike S.: 135-165-195-210-215x-lbs., 5 rounds + 3x front squat
    Chris T.: 115-125-130-135-135-lbs., 4 rounds* (35-lb. dbs)
    Bill S.: 95-105-115-115-115-lbs., 4 rounds +… 5x pull-up* (30-lb. dbs; sub: 2/3x pull-up)
    Christine S.: 95-105-110-115-115-lbs., 3 rounds +… 4x pull-up
    Livia S.: 30-35-35-35-35-lbs., 4 rounds +… 7x sit-up + max jump and reach (35-lbs.; sub: goblet squat, sit-up + max jump and reach)
    Teal B.: 115-135-145-155-160x-lbs., 4 rounds* (30-lbs.; sub: 2/3x jump-stretch strict pull-up, green)
    Josh O.: 185-225-185-185-185-lbs., 3 rounds +… 4x pull-up*
    Joe P.: 185-225-250-265x-250-lbs., 4 rounds
    Dave R.: 185-215-230-240-245-lbs., 5 rounds + 11x front squat
    Erez Y.: 75-95-115-125-125-lbs., 5 rounds (35-lb. dbs; sub: prom front squat)
    Rob K.: 95-135-155-170-175-lbs., 4 rounds*
    Mark C.: 115-130-140-145-150-lbs., 2 rounds + 2x front squat (30-lb. dbs; sub: strict bodyrow)
    Cristian D.: 95-115-135-145-150-lbs., 4 rounds* (35-lbs.; sub: 2/3x jump-stretch strict pull-up, red)
    Benjamin T.: 95-110-120-110-110-lbs., 2 rounds + 15x front squat (30-lb. dbs; sub: 2/3x pull-up)
    Ysbrant M.: 95-115-135-145-145-lbs., 5 rounds (sub: 2x squat, 2/3x strict bodyrow)
    Mayra C.: 75-85-95-105x-95-lbs., 3 rounds + 15x front squat (sub: 2/3x jump-stretch strict pull-up, green)
    Jen M.: 75-85-95-105-110-lbs., 3 rounds + 1x front squat* (sub: 2/3x pull-up)
    Thomas B.:75-75-85-95-85-lbs., 5 rounds + 9x front squat* (20-lb. dbs; sub: 2/3x strict bodyrow)
    Kirsten P.: 65-75-85-100-85-lbs., 4 rounds + 5x front squat* (25-lb. dbs; sub: 2/3x jump-stretch strict pull-up, green)
    Jim D.: 65-75-85-95-85-lbs., 4 rounds + 15x front squat (20-lb. dbs; sub: strict bodyrow)
    Keena S.: 45-50-55-60-65x-lbs., 4 rounds (25-lb. dbs; sub: shoulder press, push press, 2/3x jump-stretch strict pull-up, red)
    Joseph P.: 1:44, 1:59, 2:26, 1:48, 1:52, 3 rounds +… 5x jump-stretch strict pull-up, red* (sub: max squat hold + max plank hold, 2x squat, 2/3x jump-stretch strict pull-up, red)
    Marco M.: 165-190-205-215-230-lbs., 3 rounds + 8x front squat
    David S.: 115-145-155-170-180-lbs., 3 rounds +… 6x pull-up
    Brian T.: 95-135-145-155x-145-lbs., 3 rounds +… 10x pull-up*
    Ryan D.:125-140-150-155-160-lbs., 4 rounds +… 10x pull-up* (35-lb. dbs)
    Tyson S.: 115-140-150-155-160-ls., 5 rounds +… 6x pull-up (35-lb. dbs; sub: 2/3x pull-up)
    Sean M.: 1:28, 13:32, 1:36, 1:31, 1:32 3 rounds + 24x squat* (sub: max squat hold + max plank hold, 2x squat, 2/3x pull-up)
    Keith H.: 115-135-145-145-135-lbs., 4 rounds +… 8x strict bodyrow (sub: 2x squat, 2/3x strict bodyrow)
    Bill M.: 75-95-105-115-115-lbs., 3 rounds +… 3x jump-stretch strict pull-up, blue (30-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Kerstin C.: 55-65-75-75-65-lbs., 4 rounds +… 10x strict bodyrow* (20-lb. dbs; sub: 2/3x strict bodyrow)
    Alexis P.: 55-65-75-85-90-lbs.
    Neil A.: 95-95-95-95-95-lbs., 5 rounds (sub: 2x squat)
    Travis O.: 120-145-160-170-170-lbs., 4 rounds + 5x squat (30-lb. dbs; sub: 2/3x strict bodyrow)
    Charlie D.: 135-165-185-185-185-lbs., 3 rounds + 3x pull-up* (sub: 2/3x pull-up)
    Clint R.: 135-150-165x-165-165-lbs., 2 rounds + 15x pull-up*
    Steve D.: 135-165-185-205-225-lbs., 4 rounds +… 11x pull-up
    Stuart W.: 115-140-160-170-180-lbs., 4 rounds + 1x pull-up*
    Chris C.: 95-115-135-155-165-lbs., 3 rounds +… 1x pull-up (30-lb. dbs; sub: 2/3x pull-up)
    Pete S.: 95-115-130-130-140-lbs., 3 rounds + 10x front squat (30-lb. dbs; sub: 2/3x jump-stretch strict pull-up, orange)
    JC L.: 75-95-115-125-135-lbs., 3 rounds +… 5 pull-up (35-lb. dbs; sub: 2/3x jump-stretch strict pull-up, red)
    John M.: 75-95-105-115-125-lbs., 3 rounds + 15x squat (sub: 2x squat, 2/3x strict bodyrow)
    Peter H.: 75-95-105-115-125-lbs., 4 rounds* (30-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Ben T.: 75-95-105120-115-lbs., 3 rounds + 10 pull-up* (35-lb. dbs; sub: 2/3x pull-up)
    Malcolm F.: 65-75-75–75-lbs., 2 rounds +… 7x squat* (25-lb. dbs; sub: 2/3x strict bodyrow)
    Ashley T.: 65-75-90-100-105-lbs., 4 rounds +… 10x squat* (sub: 2/3x jump-stretch strict pull-up, red)
    Jenn J.: 75-75-85-85-65-lbs., 3 rounds + 4x squat (25-lb. dbs; sub: 2/3x jump-stretch strict pull-up, red)
    Sandra R.: 65-75-85-95-95-lbs., 3 rounds +.. 7x pul-up (20-lb. dbs; sub: 2/3x jump-stretch strict pull-up, green)
    Frances P.: 65-65-70-75-75-lbs., 3 rounds* (20-lb. dbs; sub: 2/3x jump-stretch strict pull-up, green)
    Meghan M.: 115-145-165-185-195-lbs., 4 rounds + 4x pull-up*
    Jerry C.: 115-145-165-175-165-lbs., 3 rounds* (40-lb. dbs; sub: 2/3x jump-stretch strict pull-up, red)
    Wayne C.: 95-125-140-150-160-lbs., 4 rounds + 5x pull-up* (40-lb. dbs; sub: 2/3x ring pull-up)
    Leigh T.: 110-120-130-140-140-lbs., 2 rounds + 15x squat (35-lb. dbs; sub: 2/3x pull-up)
    Jeff B.: 75-85-95x-90-90x-lbs., 6 rounds + 2x squat (sub: shoulder press, 2x squat, 2/3x pull-up)
    Jennifer M.: 65-75-75-75-75-lbs., 4 rounds (25-lb. dbs; sub: 2/3x jump-stretch strict pull-up, blue)
    Anne M.: 75-95-105-115-95-lbs., 4 rounds +… 1x squat* (20-lb. dbs; sub: 2/3x strict bodyrow)
    Arvin G.: 65-65-65-70-70-lbs., 4 rounds + 2x squat (20-lb. dbs; sub: 2/3x strict bodyrow)
    Jason C.: 55-65-75-90-100x-lbs., 3 rounds +… 8x pull-up (90 x 5) (30-lb. dbs; sub: shoulder press, push press, 2/3x pull-up)
    Alissa G.: 65-75-85-95-90-lbs., 3 rounds + 2x pull-up* (sub: 2/3x jump-stretch strict pull-up, red)
    Sonal M.: 45-55x-45-45-45-lbs., 4 rounds + 10x bodyrow*(20-lb. dbs; sub: 2/3x strict bodyrow)
    Katherine C.: 45-45-45-45-45-lbs., 4 rounds + 10x squat (15-lb. dbs; sub: 2/3x front squat, 2/3x strict bodyrow)
    Christine D.: 45-45-45-50-50-lbs., 3 rounds + 15x squat (15-lb. dbs; sub: prom front squat, 2/3x jump-stretch strict pull-up, green)

    Reply
    • coach | July 5, 2011 at 9:14 am
       

      Notes for today:
      –* started at the pull-up

      Reply
  2. joshm08 | July 5, 2011 at 10:51 am
     

    thanks for all the hard work on improving the gym space. looks great! Josh M.

    Reply
  3. Mrs. F | July 5, 2011 at 12:01 pm
     

    David O and team! It looks GREAT!

    Reply
  4. b-kay | July 5, 2011 at 6:04 pm
     

    Thanks, guys. John and I worked really hard, and we couldn’t have done it alone.

    -BK

    Reply

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