Power Monday

Power Monday

Today was a learning experience for a couple of you. Try not to underestimate yourself. Use these strength days to your advantage. I would like to say that it made me so proud to sit back and watch Jen fail a couple of times because she fought like hell to get that wt up every time. That is what this is about. Pushing yourself to be uncomfortable. Being comfortable with the uncomfortable is where I would like to see everyone!! PS when ALL of the wt in the gym is loaded up on ALL the bars in the gym, it really excites ME ūüôā

WOD

Every min on the min for 15 min

2 Power Cleans 80% 1 rep max

10 Double Unders

(5 burpee penalty and sit out next min if you fail)

first # is wod wt and second is max

Atleast it Wasn’t 30…

We would like to say Goodbye to Jewett!  We will see you at Thanksgiving and good luck with everything!!

Reminder Octoberfest registration is tomorrow at noon. They will have individual and team slots available. Both standard and scaled divisions. I would love to see some people compete. These spots will fill up quickly so don’t wait….JUST DO IT!!!

http://www.oktoberfestobliteration.com/oktoberfest-obliteration-i/

WOD

3 rounds

20 pull ups

20 wall balls

20 box jumps

100m sprint

Rx

Jewett 13:01  13

Fay 12:20 11

Renee 14:08 7

Ryan 10:30 13

Chad 9:34 19

Andy 9:45 14

Teneric 12:15 18

Jon 14:27 12

Modified

Shawn F 15:02 14/20′

Radhika 14:27 1b

Jill 11:44 3b wall pushups

Paris/Ireland 11:41 1b

Dawn 14:33 white band

Shannon 15:13 1b

Jeff 15:04 2b

Amanda 12:22 2b

Liftin HEAVY TODAY!

Liftin HEAVY TODAY!

Did Deadlifts last week you found your 1 Rep MAX did them again this week and i saw Numerous PR’s on the BOARD way to ROCK IT!!! Hope your keeping up with it because we have a surprise coming in a couple of weeks!! YOU will LOVE it!!!

Strength Deadlifts

5X3X3X1X1

WOD

400 Meter Run

15-12-9

KB Swings 70/53 RX

Burpees

400 Meter Run

RX FOLKS

Keegan 14:18 RX

Jewett 9:00 RX

Kevin 8:43 RX

Tony 13:41 RX

Jenn 8:54 RX

Chad 7:37 RX

Ryan 7:59 RX

Shawn M. 7:49 RX

MODIFIED PEEPS

Stephanie 12:05

Fay 44kb  9:47

Suzanne 12:56

Taylor 11:36

Dawn 10:32

Wendy 12:09

Phyllis 13:36, 26kb

Corrine 13:17, 44kb

Kylynn 11:25 , 18 Kb

Rob 11:36, 53

Renee 14:25, 18

Ty 12:42, 50

Kris 14:00 44kb

Kristin 10:10, 26Kb

Ross 8:19, 53KB

Pat 11:23, 35

John 12:14, 53

Lisa 11:12, 35

Jody 11:43, 44

Alyssa 12:02, 35

Jerry 15:09, 44

Audry 11:33, 18kb

Jacob 10:40, 53kb

Kathleen 9:39, 26Kb

Mel 8:25, 35

Alana    14:37  ,35

Chris 9:24, 44kb

Tammeka 11:07, 44first rd 53 2nd and 3rd round

Amanda 10:31, 26

Nicole 11:39, 44

Taryn 10:34, 35

BJ 8:29, 35

Sabrina 8:49, 26

Lucky 7’s

BACK to School Back to Routine!!!  I know you are all trying to get back on track this week with kids starting back, teachers, administrators & coaches!!!  We hope you are having a good week so far.  Hope the kids are treating you right.  ARE you making time for your WODS getting organized?  We as coaches are talking about adding classes.  Here are some of the classes that we are THINKING about.  Mon-Wed  7:15 pm,  Tues 5:15am, 6:15 am.  I know some of you have asked about a Thursday morning, BUT Thursday morning for now is not going to be a class.  Also mid morning class, if we add it permanently will be 9:30 am ONLY not an 8:30 am.  We will let you know about these classes in the next week! We will post here and on BLOG!!  We are trying to accomodate the best we can with the amount of people that attend Mon-Wed are the busiest times.  Thursday most of you take off and Friday WELL Friday for most of us is a hit or miss!!!

ALSO please let us know if your interested in those class times if you can that would help us out tremendously!

WOD

7 Rounds of

7 thrusters 95/65

7 pushups

RX

Jon 11:36

Fay 11:25

Jewett 8:54

Teneric 9:41

Jody 11:27

Jenn 6:48

Kevin 11:46

Jeff 12:10

Jacob 14:06

Andy 9:09

Kat 9:32

Modified

Pat 9:26  55lbs

Lisa 8:46 45lbs

Eyse 8:33 45lbs

Jerry 11:41 75

Taylor  14:21 65/MPU

Radhika 13:47 58lbs

Alyssa 12:46  58lbs

Shannon 10:46 75lbs

Chris 7:11 58lbs

Nicole 8:06 63lbs

Gilbert 8:36 lbs

Mike  Baseline RX 5:14 WAY TO GO!!!!!

Steve Ladder 17:56 Squats & Sit UPS if you drop a KB on your foot this is what happens!!!!

GOOD JOB STAY HYDRATED!!!!