Congratulations Jon H., for completing Thursday’s North Shore Turkey Trot 10k—with a seven-minute PR!
—
power clean
3-3-3
Compare results to June 21, 2011.
then, as many repetitions as possible in three minutes:
strict pull-up*
*You have three attempts to achieve a max score.
workout courtesy of mid-atlantic hopper (2011)
then, as many repetitions as possible in four minutes:
pushup**
**Your body must remain in a plank position for the duration of the four minutes. Coming out of the pushup position terminates the exercise.
Compare results to June 16, 2011.
3x power clean: 25-30-35-40-45-50-50 lb dbs (not quite a weight max but felt form starting to go)
Max 170-lb lat pulls in 3 minutes: 27
Max push-ups in plank: 50
In case anyone is looking for them, Inov-8s on sale at ShoeMart.com
http://www.theshoemart.com/inov-8-shoes/bt-ino.html
Just did the WOD at a dope ass box in Jakarta, Indonesia — Crossfit Equator. The coach, Brian, has built a great facility in his dad’s garage and the people who go there couldn’t have been friendlier. Check out some photos, including a couple of me doing the WOD, which was single sets of heavy snatch followed by 21/15/9 of overhead squat and knees to bar (I did it in 9:32 with a weight of 65 lbs and knees to elbows).
Cheers!
Lee
https://www.facebook.com//#!/media/set/?set=a.270834442963207.63709.180495528663766&type=3
Lee, I will be in the area (Bali) in a couple of weeks. Do you happen to know of any boxes there. Or if not, do you have plans on hopping to the island? Could form a little MPH outpost there for a few weeks.
Thought you all might find this interesting:
http://www.nytimes.com/2011/11/27/magazine/Should-We-All-Go-Gluten-Free.html?ref=global-home
Oh boy gluten free chocolate frosting!! J/K
I will say that I attended a food expo at the convention center a few months ago and there were several gluten free products. My safeway also has a gluten free section listed on the aisle markers they sell GF cake mixes. Gluten free may have jumped the shark…
I caught that “gluten free chocolate frosting” thing when I read the article, too, Mayra, but it only occurred to me this very moment that frosting already was gluten free.
It makes me quite sad that people in this country have become so disconnected from food in its natural state that they think they literally cannot live without boxed cereals and cake mixes.
–Scores–
Ted K.: 95-95-95-lbs., 12, 27
Jon H.: 100-100-100-lbs., 18, 39
Jen O.: 90-90-90-lbs., 15, 10 (sub: jump-stretch strict pull-up, green)
Kris C.: 80-80-80-lbs., 14, 31 (sub: monster strict pull-up, orange)
Aaron B.: 70-70-70-lbs., 13, 20 (sub: jump-stretch strict pull-up, blue)
Campbell R.: 70-70-70-lbs., 14, 9 (sub: jump-stretch strict pull-up, green)
Laurie W.: 60-60-60-lbs., 8, 20 (sub: jump-stretch strict pull-up, blue, knee pushup)
Katie M.: 60-60-60-lbs., 12, 21 (sub: jump-stretch strict pull-up, red)
David O.: 140-140-140-lbs., 16, 33
Rob K.: 140-140-140-lbs., 23, 50
Josh M.: 130-130-130-lbs., 28, 59
Matt H.: 120-120-120-lbs., 15, 34
Glenn C.: 110-110-110-lbs., 14, 35
Sidra C.: 95-95-95-lbs., 13, 21
Cristian D.: 95-95-95-lbs., 12, 18
Holmes H.: 90-85-85-lbs., 12, 31
Ashley T.: 95-95-95-lbs., 14, 22
Matthew W.: 115-115-115-lbs., 18, 76
Brandon W.: 85-85-85-lbs., 20, 30 (sub: jump-stretch strict pull-up, red)
Katherine S.: 55-55-55-lbs., 19, 21 (sub: jump-stretch strict pull-up, green, knee pushup)
Ted D.: 75-75-75-lbs., x, 19
Joe K.: 85-85-85-lbs., 16, 20 (sub: jump-stretch strict pull-up, blue)
Alex M.: 125-125-125-lbs., 24, 26
Derek B.: 125-135-135-lbs., 12, 26
Steve M.: 120-120-120-lbs., 20, 29
Larry B.: 120-120-120-lbs., 9, 42
Jeff T.: 1:18, 1:07, 1:41, 1:31 (25-lbs.; sub: 10x max weighted sit-up, 7 rounds, max side plank)
Alex H.: 115-115-115-lbs., 29, 30
James C.: 100-100-100-lbs., 22, 31
Chris T.: 105-105-105-lbs., 21, 30
Tamra F.: 95-95-95-lbs., 12, 10 (sub: jump-stretch strict pull-up, blue)
Kirsten P.: 95-95-95-lbs., 13, 22 (sub: jump-stretch strict pull-up, blue)
Peter H.: 100-100-100-lbs., 19, 44
Mayra C.: 85-85-85-lbs., 11, 14 (sub: jump-stretch strict pull-up, green, incline pushup)
Keena S.: 85-85-85-lbs., 12, 13 (sub: jump-stretch strict pull-up, blue)
Terry M.: 95-95-95-lbs., 14, 35
Julie G.: 60-60-60-lbs., 17, 12 (sub: jump-stretch strict pull-up, blue)
Joe P.: 155-155-155-lbs., 9, 31
Steve D.: 155-155-155-lbs., 23, 40
Bill G.: 150-150-150-lbs., 18, 63
Borja G.: 135-135-135-lbs., 14, 30
Drew P.: 150-150-150-lbs., 16, 37
Christy P.: 135-135-135-lbs., 24, 52
Ralph B.: 105-105-105-lbs., 21, 26
Ivy F.: 95-95-95-lbs., 12, 11 (sub: jump-stretch strict pull-up, red)
Marco M.: 155-165-165-lbs., 15, 29
Andrew R.: 135-135-135-lbs., 27, 59
David S.: 135-135-135-lbs., 25, 58
Jim C.: 135-145-155-lbs., 47, 71
Daniel H.: 85-85-85-lbs., 15, 35
Kathleen K.: 45-45-45-lbs., 13, 5 (sub: jump-stretch strict pull-up, green, incline pushup)
Erez Y. : 145-155-155-lbs., 29, 75
Brian T.: 135-145-145-lbs., 24, 41
Michael F.: 145-155-155-lbs., 20, 64
Chris C.: 145-165-165-lbs., 20, 42
Brad R.: 145-165-165-lbs., 17, 39
Jeff W.: 105-105-105-lbs., 16, 42
James H.: 125-135-135-lbs., 25, 35
Yoshi S.: 35, 36 (25-lbs.; sub: 10x weighted sit-up, 7 rounds, strict bodyrow)
Jenn J.: 20, 14 (25-lbs.; sub: 10x weighted sit-up, 7 rounds, jump-stretch strict pull-up, blue)
Jim D.: 95-95-95-lbs., 7, 25 (sub: jump-stretch strict pull-up, blue)
Anne M.: 85-85-85-lbs., 13, 17 (sub: jump-stretch strict pull-up, green)
Mike S. : 145-145-145-lbs. 80, 24
Jeff B.: 135-145-145-lbs.,28, 16
Brian J.: 135-135-135-lbs., 63, 20
Mark C.: 125-125-125-lbs., 37, 17
Sean F. : 115-115-115-lbs., 40, 18
Jason C.: 115-115-115-lbs., 56, 20
Caitlin S.: 115-115-115-lbs., 53, 6
Wayne C.: 135-135-135-lbs., 15, 22
Alissa G.: 90-90-90-lbs., 11, 44
Leota B.: 10, 54 (35-lbs.; sub: 10x weighted sit-up, 7 rounds)
Roselena R.: 90-90-90-lbs., 8, 15 (sub: jump-stretch strict pull-up, red)
Ty C.: 90-100-100-lbs., 11, 20
Jeremy M.: 80-80-80-lbs., 16, 26 (sub: jump-stretch strict pull-up, blue)
Arvin G.: 85-85-85-lbs., 16, 16 (sub: jump-stretch strict pull-up, red)
Dave R.: 175-175-175-lbs., 27, 38
Ralph A.: 120-120-120-lbs., 12, 20 (sub: jump-stretch strict pull-up, red)
Joseph P.: 140-140-140-lbs., 11, 20 (sub: jump-stretch strict pull-up, red)
Ryan S.: 135-140-140-lbs., 18, 26
Benjamin T.: 105-105-105-lbs., 9, 22
Rob M.: 90-90-90-lbs., 28, 45
Christine S.: 85-85-85-lbs., 19, 26
Michael H.: 85-85-85-lbs., 14, 13 (sub: jump-stretch strict pull-up, blue)
(95, 135, 155, 185) 190-195-200x, 6, 13