Congratulations Carolyn M., for completing our Elements Workshop curriculum!
—
back squat
1-1-1-1-1
Compare results to August 19, 2011.
then, for time:
run one mile
Compare results to August 27, 2011.
Congratulations Carolyn M., for completing our Elements Workshop curriculum!
—
back squat
1-1-1-1-1
Compare results to August 19, 2011.
then, for time:
run one mile
Compare results to August 27, 2011.
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Congrats Auntie Carolyn for graduating from Elements!
Thanks Mike and Ralph and Mel for the motivation on squats today!
–Scores–
Gideon B.: 150-160-160-lbs., 6:25
Keena S.: 135-135-140*-lbs., 8:22
Emily N.: 115-115-120*-lbs., 4:39
Noreen S.: 90-95-100*-lbs., 8:19 (sub: back squat; 3-3-3)
Molly B.: 95-95-95-lbs., 9:08 (sub: front squat)
Keith S.: 95-105-105-lbs., 7:46 (sub: front squat)
Cristian D.: 190-190-195*-lbs., 7:05
Bill G.: 185-185-185-lbs., 5:12 (sub: front squat; 3-3-3; 2/3x run)
Matthew W.: 280-300-310x-310*-275-lbs., 5:43
Jeremy N.: 280-300-315-330x-x-lbs.
Jon H.: 225-245-255x-245*-225-lbs., 6:28
Jared S.: 160-170*-180x-165-165-lbs., 6:14
Set S.: 105-115-120*-110-110-lbs., 8:16
Ralph A.: 245-265-265-275-265-lbs., 8:43
Michael F.: 255-270-280-285*-290x-lbs., 5:52
David S.: 205-235-250*-255x-235-lbs., 6:00
Alex M.: 225-255-275-290x-285*-lbs., 5:50
John G.: 185-205-205-215-225*-lbs., 9:05
Matt H.: 175-190-190-200-205*-lbs., 6:35
Ted K.: 145-155-165-175-175-lbs., 7:49
Nick D.: 175-190-205-220x-210*-lbs., 6:02
Robert W.: 145-155-165-175-175*-lbs., 7:49
Scott T.: 145-155-165-175-175*-lbs., 6:54
Neil A.: 255-265-275x-275-280*-lbs., 7:28
Terry M.: 235-245*-255x-245-225-lbs., 6:37
Dave K.: 185-205-215-215*-195-lbs., 5:55
David O.: 215-235-245-255x-235-lbs., 6:54
Glenn C.: 135-135-135-135-135-lbs., 6:43 (sub: front squat)
Shawn C.: 225-235-240-245-250*-lbs., 7:15
John P.: 190-200-210*-220x-205-lbs., 5:46
Jason C. 185-195-200-205x-205x-lbs., 7:02
Mike P.: 135-135-135-135-135*-lbs., 5:14 (sub: front squat)
Chris C.: 320-335*-340x-320x-lbs., 6:18
James H.: 190-200-210*-215x-185-lbs., 7:15
Mark L.: 170-190-190-190-170-lbs., 6:38
Danny M.: 135-145-155-160-165*-lbs., 5:44
Shawn J.: 130-135-140-145-150*-lbs., 6:57 (sub: front squat)
Sean F.: 190-200-200-205-210*-lbs., 6:02
JC L.: 165-175-180-185-165-lbs., 7:29
Steve M.: 215-225x-220-225-230*-lbs., 6:40
Diane N.: 105-110-115x-110x-95-lbs., 9:25
Josh M.: 225x-210-220-225x-210-lbs., 6:23
Jon A.: 95-105-115-125x-125*-lbs., 7:15
Candida M.: 95-105-110-115x-115*-lbs., 7:27
Mark Co.: 240-270-280-285*-290x-lbs., 6:22
Wayne C.: 170-190-200-175-175-lbs., 9:06 (sub: front squat)
Krishnan S.: 180-185-190-195*-170-lbs., 6:28
Peter H.: 180-185x-185x-165-165-lbs., 6:06
Randy F.: 160-170-175-180*-165-lbs., 6:57
Jen M.: 115-120-125-110-110-lbs., 7:48
Katie M.: 85-85-85-85-85-lbs., 2:00, 1:20, 1:30 (sub: max plank hold, 3 rounds, 3-3-3)
WOD at Crossfit Delray Beach:
4 SETS:
B1: BB Behind Neck Seated Press @ 30X1; 8 Reps; 45 Sec
B2: BB Forward Lunges @ 30X1; 8 Reps each leg; 45 Sec
3 MIN REST
3 SETS:
B1: DB ROW @ 30X1; 8 Reps each arm; 45 Sec
B2: Russian Step Ups; 12 Reps each leg; 45 Sec
3 MIN REST
2 SETS:
C1: “LYPT” x 8 Reps each letter; 45 Sec
C2: Leg Lowering Abs @ 91X1 x 8 Reps; 45 ec