Tuesday, April 16, 2013

Tuesday, April 16, 2013

IMG_5925
Keep going with ideas for the new t-shirt—we’re getting somewhere! Winner gets a free MPH t-shirt, and bragging rights.

Congratulations Jamie T. and Suzanne C., for completing our Elements Workshop curriculum!

power clean + squat clean + front squat + push jerk
1-1-1, 1-1-1*

*Find a max for the day, drop the weight on the bar to the first working weight and find a second max for the day.

then, as many rounds as possible in 12 minutes:
1x legless rope climb, 18 feet
10x single-leg squat (alternating, total)
200m run

3 Comments

  1. jimc2 | April 16, 2013 at 5:47 pm
     

    Jim C. OTB

    Helen
    9:17 IN THE HEAT

    Reply
  2. b-kay | April 16, 2013 at 9:48 pm
     

    –Scores–
    Johnny A.: 135-145-155-lbs., 135-145-155-lbs., 4 rounds (sub: 7x jump-stretch strict pull-up, red, 2x squat)
    Adrian P. 115-115-125-lbs., 115-125-135-lbs., 5 rounds (sub: 1/2x rope climb, 2x squat)
    Gaylon M.: 75-75-75-lbs., 5 rounds (sub: power clean + 2x squat + push press, 7x strict pull-up, 2x squat)
    Matthew C.: 175-195-205-lbs., 185-205-205-lbs., 4 rounds +… 100m run
    Bill G.: 185-200-210x-lbs., 4 rounds + 1x rope climb*
    David O.: 160-165-165-lbs., 145-155-165-lbs., 4 rounds + 2x rope climb
    Diana D.: 65-55-55-lbs., 55-55-55-lbs., 4 rounds (sub: 7x jump-stretch strict pull-up, blue, 2x squat)
    Drew P. 185-195-205-lbs, 185-195-210-lbs., 5 rounds +… 100m run
    Matthew W.: 6 rounds +… 175m run (sub: left leg only sls)
    Kirsten P.: 85-85-90-lbs., 75-85-95-lbs., 4 rounds +… 7x pull-up (sub: 7x jump-stretch strict pull-up, blue, 2x squat)
    Josh M.: 165-165-165-lbs., 5 rounds +… 5x sls (sub: front squat; 3-3-3; assisted sls, no rope climb)
    Scott P.: 85-85-85-lbs., 85-85-85-lbs., 4 rounds (sub: 7x jump-stretch strict pull-up, blue, 2x squat)
    Julie G.: 75-75-75-lbs., 65-70-75-lbs., 4 rounds + 6x pull-up (sub: 7x jump-stretch strict pull-up, blue, 2x squat)
    Michael F.: 175-185-195-lbs, 175-185-195-lbs., 5 rounds (sub: assisted sls)
    Borja G.: 175-165-165-lbs., 165-165-135-lbs., 5 rounds + 10x sls*
    Ralph A.: 145-155-165-lbs., 145-155-165-lbs., 4 rounds (sub: 7x jump-stretch strict pull-up, red, 2x squat)
    Larry B.: 135-145-155-lbs., 135-145-155-lbs., 5 rounds + 2x pull-up (sub: 7x jump-stretch strict pull-up, red, 2x squat)
    Jon H.: 135-145-145-lbs., 125-135-145-lbs., 6 rounds
    James C.: 135-145-155-lbs., 135-145-155-lbs., 4 rounds +… 5x sls (sub: assisted sls)
    Joe T.: 105-115-125-lbs., 105-115-125-lbs., 5 rounds + 1x pull-up (sub: 7x string ring pull-up, 2x squat)
    Dat D.: 135-145-155-lbs., 135-145-155-lbs., 5 rounds +… 10x sls* (sub: assisted sls)
    Keena S.: 75-75-75-lbs., 75-75-75-lbs., 6 rounds (sub: 7x jump-stretch strict pull-up, red, 2x squat, no run)
    Derek B.: 4 rounds + 100m run (25-lbs.; sub: 5x assisted sls/side + 10x weighted sit-up; 10 rounds; 2x lunge, 2x squat)
    John P.: (sub: 5x assisted sls/side + 10x strict sit-up; 10 rounds; 7x strict pull-up, 2x squat, row)
    Katie K.: 50-55-60-lbs., 45-50-55-lbs., 5 rounds (sub: 1x power clean + 2x front squat + 3x push press; 7x strict bodyrow, 2x squat)
    Suzanne C.: 35-40-45-lbs., 35-40-45-lbs., 4 rounds (sub: 1x power clean + 2x front squat + 3x push press; 7x strict bodyrow, 2x squat)
    Shawn C.: 125-140-160-lbs., 125-140-160-lbs., 4 rounds (sub: assisted sls)
    Peter H.: 115-125-135-lbs., 115-125-135-lbs., 6 rounds
    David S.: 155-155-155-lbs., 135-145-155x-lbs., 4 rounds +… 10x sls (sub: assisted sls)
    Dave R.: 225-235-240-lbs., 225-235x-185-lbs., 6 rounds + 1x rope climb
    Ralph B.: 135-145-155-lbs., 135-145-145-lbs., 4 rounds (sub: assisted sls)
    John Gr.: 115-125-125-lbs., 105-115-125-lbs, 5 rounds + 7x bodyrow (sub: 7x strict bodyrow, 2x squat)
    Gideon B.: 85-95-105-lbs., 95-100-105-lbs., 5 rounds (sub: 1/2x rope climb, 2x squat)
    Jaime A.: 100-105-110x-lbs., 100-105x-95-lbs., 2 rounds +… 5x single-leg squat (sub: 7x strict pull-up, assisted sls)
    Chandini H.: 95-100-105-lbs., 95-100-105-lbs., 3 rounds + 6x pull-up (sub: 7x jump-stretch strict pull-up, red, assisted sls)
    Joana S.: 55-55-55-lbs., 55-55-55-lbs., 4 rounds (sub: 7x strict bodyrow, 2x squat)
    Cristian D.: 115-125-125-lbs., 105-115-125-lbs., 4 rounds + 7x pull-up (sub: 7x strict pull-up, 2x squat)
    Chris C.: 195-215-220-lbs., 180-200-225-lbs., 7 rounds
    Brian T.: 150-160-165-lbs., 135-145-155-lbs., 5 rounds
    Eric M.: 170-170-175-lbs., 145-160-170x-lbs., 5 rounds +… 20x squat (sub: 2x squat)
    Steve M.: 135-145-150-lbs., 125-140-140-lbs., 6 rounds + 3x sls*
    Mark L.: 135-145-150-lbs., 135-145-155-lbs., 6 rounds + 2x rope climb
    Erez Y.: 150-150-160-lbs., 135-150-160-lbs., 6 rounds + 1x rope climb* (sub: power clean + squat clean + 2x front squat)
    Chris H.: 150-165-175-lbs., 145-160-170-lbs., 6 rounds +… 200m run*
    Christine S.: 95-100-100-lbs., 75-85-95-lbs., 3 rounds +… 100m run (sub: 7x strict pull-up, 2x squat)
    May B.: 75-75-75-lbs., 55-65-65-lbs., 5 rounds +… 200m run* (sub: 7x jump-stretch strict pull-up red, 2x squat)
    Mayra C.: 85-85-90-lbs., 65-80-85-lbs., 4 rounds +… 200m run* (sub: 7x jump-stretch strict pull-up, green, 2x squat)
    James H.: 135-150-165-lbs., 140-150-155-lbs., 4 rounds +… 7x sls (sub: assisted sls)
    Sean F.: 135-145-160-lbs., 140-150-155-lbs., 5 rounds
    Jason C.: 115-130-140-lbs., 115-130-130-lbs., 4 rounds +… 3x sls (sub: assisted sls)
    Brett B.: 105-110-120-lbs., 105-115-105-lbs., 4 rounds +… 7x sls (sub: 1/2x rope climb, assisted sls)
    Marcel S.: 105-125-140-lbs., 125-140-150*-lbs., 4 rounds +…12x squat* (sub: 2x squat)
    James W.: 95-110-120-lbs., 110-110-x-lbs., 4 rounds (sub: 7x jump-stretch strict pull-up, blue, 2x squat)
    Robert W.: 95-105-115-lbs., 95-115-125-lbs., 4 rounds +… 4x pull-up (sub: power clean + 2x squat + push press, 7x strict pull-up, 2x squat)
    Roselena R.: 95-105-125-lbs., 105-105-105-lbs., 3 rounds +… 4x sls (sub: 7x jump-stretch strict pull-up, red, plate assisted sls)
    Diane N.: 5 rounds + 5x pull-up (sub: 5x pushup + 6x prom sls, 7 rounds + 105x squat, 7x jump-stretch strict pull-up, red, 2x squat, 1′ plank hold)
    Ivy F.: 115-115-115-lbs., 5 rounds (sub: front squat, 3-3-3, 7x jump-stretch strict pulll-up, green, 2x squat)
    Alex M.: 155-175-175-lbs., 165-180-185-lbs., 5 rounds +… 4x sls (sub: plate assisted sls)
    Mark Co.: 155-175-180-lbs., 165-180-185-lbs., 5 rounds +… 150m run (sub: plate assisted sls)
    Krishnan S.: 95-115-115-lbs., 110-110-110-lbs., 4 rounds +… 5x sls (sub: assisted sls)
    Randy F.: 95-115-115-lbs., 110-110-110-lbs., 3 rounds + 1x rope climb (sub: 2x squat)
    Set S.: 65-80-85-lbs., 80-85-90-lbs., 3 rounds + 2x pull-up (sub: 7x jump-stretch strict pull-up, blue, 2x squat)
    Charlie R.: 95-105-105-lbs., 105-105-105-lbs., 5 rounds + 4x pull-up (sub: 7x strict pull-up, 2x squat)
    Carter H.: 95-105-120-lbs., 125-125-125*-lbs., 4 rounds + 15x squat (sub: 7x strict pull-up, 2x squat)
    Alissa G.: 110-120-130x-lbs., 110-125x-x-lbs., 3 rounds + 1x rope climb
    Jen M.: 75-80-85-lbs., 70-80-85-lbs., 3 rounds + 3x pull-up (sub: 7x jump-stretch strict pull-up, red, 2x squat)
    Tamra F.: 85-100-110-lbs., 90-100-100-lbs., 2 rounds + 14x squat (sub: 7x jump-stretch strict pull-up, green, 2x squat)
    Seth R.: 95-95-105-lbs., 105-115-115*-lbs., 5 rounds (sub: 7x strict pull-up, 2x squat)

    Reply
  3. sofjaved | April 17, 2013 at 12:00 pm
     

    Sofia J: 75-80-85 lbs., 75-80-85 lbs., 3 rounds + … 100m run (sub: 7x jump-stretch strict pull-up, green, 2x squat)

    Reply

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