Level 1
Deadlift 2,2,2,2
+
” Jackie”
1000m Row
50 Thrusters 45#/33#
30 Pull Ups
Post load and time.
Level 2
400m Run
10 Clean and Jerks 155#/103#
3 Muscle Ups
400m Run
15 Clean and Jerks 135#/93#
5 Muscle Ups
400m Run
20 Clean and Jerks 115#/83#
7 Muscle Ups
Post time.
Level 2X
Clean High Pulls 2,2,2,2
Hang Power Snatch 1,1,1,1,1
Overhead Deficit Lunge 5,5,5,5 each leg
Post loads.
Masters
“Helen”
3 Rounds
400m Run
21 KB Swings 53#/35#
12 Pull Ups
Post time.
5:15am
LI
Ruby 155#/13:35
Arthur 215#/14:45 Rx
Rob M. 235#13:45
Gaby 145#/12:30
Laurie 145#/14:34 Rx
Ray 335#/13:57 Rx PR
Vince 315#/12:09 Rx
Peter -/13:08 Rx
Emily -/9:25 Rx
Chrissy -/14:50
LII
Kayli 24:24 Rx
Diana 25:20 Bar M/U’s
JoJo 16:26 Rx
Newman 15:30 Rx
Masters
Chrissy 11:51 Rx
Emily 9:36 Rx PR
Peter 10:41 Rx PR
8am
Level I
Tina –/9:24Rx PR
Michelle Z. 175#/10:14Rx
Milly 185#/10:10Rx
Adrienne 125# PR/13:43
Allison –/10:25Rx PR
Marisa 185#/9:40Rx
Level II
James W. 22:15Rx
Walt 25:10Rx
Justin D. 14:25Rx
Spears 24:34
Masters
Sean 9:35Rx PR
9am
Level I
Mike L. 300#/9:18Rx
Monica 200#/–
Mike Mc. 295#/8:53Rx
Jessi 165# PR/11:11Rx
Ruthie 125# PR/–
Masters
Ruthie 16:21
Monica 11:00Rx
10:00am
LI
Berenice -/22:13 Rx PR
David L. 405#/13:58 Rx
Kristi -/12:08 Rx
LII
Michell C. 24:44
Tyler R. 13:57 Rx
Dustin S. 16:32 Rx
Tiffany 28:27 Rx
Olavo 32:28
Masters
Kristi 14:44 Rx PR
I want to say thanks to Paul and the regulars at the 5:15am for the good coaching, encouragement and friendly competitiveness. I’m 50 going on 51 and the fitness gains I’ve made in 12 weeks reminds me of the gains I made when I was half my age.
I’m still getting my ass kicked, but the clock doesn’t lie – today’s WOD (Jackie) was a PR for me (13:57 RX), but the real story is how much I improved on my Jackie times:
7/7/2011 – 16:18 (substituted push press for thrusters and used green band for assisted pull ups)
2/12/2012 – 18:29 (substituted push press for thrusters and used green band for assisted pull ups)
Thank you, Ray. You have to keep in mind that you’re doing all the work. We’re only giving you ways that you can do the work better. But still, it’s you doing the work. Congrats on all your improvements. Keep on keepin’ on.
12pm
L1
Robert G. 315#/–
Jeff J. 325#PR/12:08Rx
Allison 215#PR/–
Jaclyn 155#PR/14:36
Masters: Terry 9:54Rx
Paul-I checked my records and I PR’d Jackie as well!!!! Thanks for the encouragement today. You’re a great coach!!!
5pm
L1
Matt –/9:30Rx
Brent 325#/8:41Rx
Kimberly 115#PR/14:56
Wendi 150#PR/13:10
Brad 315#PR/10:01Rx
Chris B. 135#/10:46 (1/2)
Ed A. 405#/8:11Rx
Scott B. 405#PR/14:45Rx
Dustin B. 275#/9:26Rx
Sean 405#/11:44Rx
L2
Teshina 24:57Rx 133#/113#/103#
Cole 22:30Rx
Vic 17:12Rx 155# every set
Robert S. 18:00 (-last set)
Colby 27:20Rx
Masters:
Matt 10:35Rx PR
Paul M. 10:50Rx
Sonya 15:58Rx
6pm
L1
James M. 365#/14:25
Kim 220#PR/13:52
Karina 145#PR/15:02
Brandi 195#PR/13:24
Damon 185#PR/11:32Rx
Heather H. 125#/13:55
Myles 275#PR/12:25Rx
Perry 200#PR/13:28Rx
Dano J. –/10:51Rx
Heather 165#PR/13:18Rx
Shelly 215#PR/16:23
Duane 200#PR/17:08Rx
L2 Ryan 26:00Rx
Masters: Dano J. 12:37Rx
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