Reminder: The gym will be closed this Easter Sunday. We will switch the Free Class from Sunday to Saturday at 9:00 am for this weekend only. The Free Class will resume at its regularly scheduled time, Sundays at 10:00 am, next weekend.
Overhead Squat - Heavy Single
Then.
21-15-9
Overhead Squat 95#/63#
Pull Up
Then.
3:00 Ring Plank Holds
Coaching Tips: Scale load and movements to match your current fitness level. Warm up properly prior to any attempts at a max load lift. Stay connected from the waist up while performing the overhead squat. Keep your shoulders active and keep pressing the bar up while you descend and while coming up out of the bottom of the squat. This is critical for a successful lift. Use spotters if necessary.
Congratulations to Mike and Joe for their successful completion of the CFEC's Beginner's Class. Keep a look out for these guys. They have that fire in their eyes. Go get 'em boys!
Looking pretty cute Fit Baby Mama! 🙂
5:15am
Deborah 15#/8:55/3:00
Charlotte 65#/8:49/3:00
Rebecca 103#/7:39 Rx/Rx
Monica 63#/8:31 Rx/1:00
Mary Ellen 55#/10:43/2:00
Jack 115#/11:41/2:15
Scott 205#/3:53 mod./1:00
Tina 63#/10:23/1:00
8:00am
Tyler 125#PR/14:13Rx/1:30
Renee 38#/9:59/:57
Sara L. 48#/9:37/1:11
Sabrina 58#/9:30/1:36
Chrissy 98#PR/8:57Rx/2:00
Robert 115#/13:02Rx/Rx
Michelle Z. 73#/9:14/2:00
9:00am
Jeff D. 145#PR/13:37Rx/2:12
Chad 125#/15:16Rx/—
Valerie 30#/7:39/1:05
Chelsea 30#/6:50/1:00
Jeff A. 145#PR/9:56Rx/1:19
Maria 30#/7:39/1:01
Jon B. 200#PR/5:30Rx/1:50
Dano 165#/7:12Rx/1:21
Dusty 325#PR/6:46Rx/1:12
Liza 63#/19:31/1:12
10:00am
Brad 205#PR/3:39Rx/1:40
Jennifer R. 65#PR/6:40/1:00
Karen 25#/8:13/RX
Mike H. 115#/22:08/1:00
I had 1:12 on the plank hold 🙂
12pm
Johnathon 95#PR/4:53/1:50
Don 205#/3:47Rx/1:00
Susan 73#PR/10:30/:48
Lenny 95#PR/5:24/:30
Jake 145#PR/7:28Rx/2:00
Briley 103#/8:34Rx/3:01Rx
This WOD was done on Friday 10/23/2009 if your interested in comparing your time.
http://www.aliciaphotos.com/Miscellaneous-Pictures/2010SDAZCFSectionals
good pics of the first day action, broken down by heats…
How about Jon going up 45 pounds on his overhead squat! Way to go man. Too bad you had that sore knee ( 🙂 I’m being a smart ass of course)
5pm
Jarodd 205#PR/6:23Rx/:45
David K. 155#PR/8:23Rx/Rx
Sara O. 88#PR/17:44Rx/1:14
Austin 145#/8:13Rx/1:54
Ed A. 155#/10:04Rx/1:30
Emily 108#PR/7:21Rx/Rx
Joe 205#/6:28(mod)/Rx
Matt 255#PR/6:01(mod)/Rx
Claudia 83#/8:41/1:00
David M. 235#PR/3:37Rx/1:00
ANNOUNCEMENT!! Go to main site crossfit.com and check out the sd/az high light video on page one. Tons of great footage of CFEC athletes!! It’s awesome!!
Dusty, it looks like I got smoked by a few people! Few 3minute times…
JB, in all fairness I’d cut your time in half if you want to compare to those sub 4 minute guys. Your travel on the ohs is twice as long as Tweedle Brad, Tweedle Don and Tweedle Dave as well as on the pull ups. You kicked ass today.
You guys are so great! Thanks for making Jon realize he kicked ass today! See you guys on Saturday.
WTF? Why the (mod.) Joe and Matt? Are your hands torn up or something? Oh wait..I haven’t even worked out since Sunday. My bad,boys.
Just a smiling visitant here to share the love (:, btw outstanding layout.
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