Congratulations Annika K., for completing our Elements Workshop program!
—
power clean
3-3-3
Compare results to January 2, 2012.
then, as many repetitions as possible:
2′ pull-up
—1′ rest—
2′ squat
—1′ rest—
2′ knees-to-elbows
—1′ rest—
2′ burpee
This workout is scored by the total repetitions completed.
Compare results to December 8, 2011.
Back-to-back Tabata sit-ups (104) and Tabata plank, then a long and excruciating lacrosse ball session on calves, quads, glutes.
Yesterday, 21 miles on pavement in 2:31:27 (7:13 pace).
–Scores–
Brandon W.: 125-125-125-ls., 150 (sub: hanging knee raise)
Joe K.: 130-130-130-lbs., 155 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Matthew C.: 115-115-115-lbs., 157 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Johnny A.: 115-115-115-lbs., 118 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Kate R.: 163 (sub: 3 x 5 assisted s.l.s per leg, strict bodyrow, v-up)
Ted D.: 90-90-90-lbs., 125 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Mayra C.: 90-90-90-lbs., 135 (sub: jump-stretch strict pull-up, green, sit-up, v-up, single-leg burpee)
Keith W.: 90-90-90-lbs., 150
Alissa G.: 100-100-100-lbs., 145 (sub: hanging knee raise)
Set S.: 85-85-85-lbs., 130 (sub: jump-stretch strict pull-up, green, hanging knee raise)
Shawn C.: 75-75-75-lbs., 137 (sub: jump-stretch strict pull-up, green, v-up)
Julie G.: 75-75-75-lbs., 127 (sub: jump-stretch strict pull-up, blue, v-up)
Molly B.: 35-40-40-lbs., 126 (sub: strict bodyrow, v-up)
Charlotte Ha.: 65-65-65-lbs., 146 (sub: jump-stretch strict pull-up, green, v-up)
Tamra F.: 130-130-130-lbs., 144 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Jon H.: 120-120-120-lbs., 176
Aaron B.: 100-100-100-lbs. 167 (sub: jump-stretch strict pull-up, green, v-up)
Jen O.: 100-100-100-lbs., 117 (sub: jump-stretch strict pull-up, green, v-up)
Katie M.: 85-85-85-lbs., 120 (sub: clean pull, strict bodyrow, v-up)
Robert W.: 85-85-85-lbs., 140 (sub: jump-stretch strict pull-up, blue, v-up)
Keena S.: 65-75-70-lbs., 133 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Joe P.: 190-190-190-lbs., 156 (sub: v-up)
Bill G.: 180-180-185-lbs., 169 (sub: hanging knee raise)
Josh M.: 155-160-165x-lbs., 212
Ralph B.: 145-145-135-lbs.,135 (sub: hanging knee raise)
Steve D.: 155-165-165-lbs., 191 (sub: hanging knee raise)
Ivy F.: 130-135x-130-lbs., 142 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Jeff W.: 125-125-125-lbs., 136
Borja G.: 165-165-165-lbs., 129
Michael F.: 165-160-160-lbs., 225
Derek B.: 150-150-155-lbs., 164 (sub: hanging knee raise)
Steve M.: 150-150-155-lbs., 140
Chris T.: 150-150-150-lbs., 160
Ralph A.: 145-145-145-lbs., 150 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Alex H.: 150-155-155-lbs., 193
Claire H.: 140-135-135-lbs., 201
Rob K.: 190-190-190x-lbs., 201
Neil A.: 185-190-190-lbs., 183
Glenn C.: 135-135-135-lbs., 170 (sub: hanging knee raise)
Cristian D.: 125-125-125-lbs., 152 (sub: hanging knee raise)
Terry M.: 125-135x-125-lbs., 165 (sub: hanging knee raise)
Sidra C.: 125-125-130-lbs., 168
Ty C.: 115-125-125-lbs., 145 (sub: hanging knee raise)
Holmes H.: 110-110-110-lbs.. 190 (sub: strict bodyrow, no pushup burpee)
David O.: sub: 5x assisted sls/side; 7 rounds; hollow rock, v-up, squat jump)
Dave R.: 195-195-195-lbs., 226
Josh O.: 175-185-190-lbs., 175
Matthew W.: 175-180-180-lbs., 179
Joseph P.: 155-165-165-lbs., 142 (sub: hanging knee raise)
Kevin M.: 105-105-105-lbs., 136 (sub: jump-stretch strict pull-up, green, v-up)
Christy P.: 160-165-165-lbs., 226
David S.: 160x-155-150-lbs., 219
Andrew R.: 160-170-175x-lbs., 203
Marco M.: 160-170-175-lbs., 114 (sub: v-up)
Kathleen K.: 45-50-55-lbs., 114 (sub: jump-stretch strict pull-up, green, v-up)
Brett B.: 105-115-115-lbs., 147 (sub: jump-stretch strict pull-up, green, v-up)
Campbell R.: 90-95-90-lbs., 157 (sub: jump-stretch strict pull-up, green, hanging knee raise)
Katie K.: 95-95-95-lbs., 127 (sub: jump-stretch strict pull-up, green, hanging knee raise)
Spencer S.: 105-105-105-lbs., 152 (sub: hanging knee raise)
Rocio Q.: 60-65x-60-lbs., 115 (sub: jump-stretch strict pull-up, green, v-up)
Diane N.: 75-75-75-lbs., 123 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
John G.: 181 (sub: 5x assisted s.l.s/side, hollow rock, v-up, squat jump)
Jim D.: 180 (sub: 5x assisted s.l.s/side, hollow rock, v-up, squat jump)
Jenn J.: 132 (sub: 7x assisted s.l.s/R side only, jump-stretch strict pull-up, blue, sit-up, superman, single-leg burpee)
Brian T.: 155-165x-135-lbs., 200
Brad R.: 160-165-165-lbs., 136
Chris C.: 165-170-175-lbs., 180
Lee P.: 115-120-120-lbs., 169 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Thomas M.: 115-120-130-lbs., 183
Ari S.: 115-120-120-lbs., 158 (sub: jump-stretch strict pull-up, green, v-up)
Jeremy M.: 105-115-115-lbs., 187 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Krishnan S.: 105-115-115-lbs., 136 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Leota T.: 95-95x-90-lbs., 153 (sub: hanging knee raise)
Laurie W.: 85-85-85-lbs., 96 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Randy F.: 95-105-115-lbs., 129 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Greg F.: 85-85-85-lbs., 141 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Valentina F.: 65-75-80-lbs., 127 (sub: jump-stretch strict pull-up, green, hanging knee raise)
Wayne C.: 160-165-165-lbs., 148 (sub: v-up)
Ryan S.: 170-180-190-lbs., 168
James H.: 140-145-150x-lbs., 154
Jerry C.: 140-140-145-lbs., 167 (sub: v-up, v-up)
Mark Co.: 135-140-140-lbs., 168
Daniel H.: 115-115-115-lbs., 170 (sub: hanging knee raise)
Kaisa A.: 95-100-100-lbs., 162 (sub: hanging knee raise)
Peter H.: 115-115-120-lbs., 154
Jason C.: 135-135-135x-lbs., 166
Syed Q.: 85-85-85-lbs., 114 (sub: jump-stretch strict pull-up, red, v-up)
Ben H.: 100-115-115-lbs., 107 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Arvin G.: 105-105-105-lbs., 151 (sub: jump-stretch strict pull-up, red, hanging knee raise)
Mark L.: 95-95-95-lbs., 165 (sub: jump-stretch strict pull-up, blue, hanging knee raise)