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Lifting Ourselves and One Another

Thursday, November 25, 2010

60 Front Squats
Coachs notes:  Load for front squat is body weight, taken from a rack.  For each break in the set there is a 12 burpee penalty.  Post time to complete, whether load was prescribed or scaled and sets to comments.
Compare to October 23, 2010

Comments: 17

@ 6 am
Dead lift practice 5×5 work up to 60% of 1rm max
Adelle worked up to 95
Rick worked up to 160
Rick 409
Adelle 413
Pb’s for both of us. Tried a new strategy and probably took too many breaks but it was fun. Great work Colin you are one competitive old guy. Great work rob and Keith and thanks for the encouragement Michelle

Nice work on ‘Rhiannon’ this morning everyone…whether it was a PR or consecutive doubles for the first time!
Hey ‘Old Guy’… You forgot your phone…you must have been tired after all those DUs!!! It’s in the office.

Great work everyone this morning and the great coaching by Michelle…strategy worked. I think it was all the trash talk you did to me Adelle before that motivated me. Rhiannon – 756 pr by 154

20:42 as rx’d
A little slower than I was hoping but all those burpees did me in!! 10/9/7/6/6/6/5/5/6
Squats felt pretty good – I’m slow at burpees on a good day – thanks kris – nice work 9:30 class!!

Old Guy – your double unders are unreal!!! Nice work on Rhiannon!

20:30 modified, 10@145, 5@145, 10@125, 15@115, 12@105, 8@115. Great class.

Oh no! I missed the 6am Rhiannon competition! 756 is going to be hard to beat… 😀 Good work with the DUs 6am crew!

Oops … Body weight 135

Scaled to 135#
6 sets of burpees

Neil – 24:50 @ 135 lbs 10 x 6 rds – 60 burpees
Judy – 49:15 @ 65 lbs for the first 32 reps then drop weight to 55 lbs for last 28 reps
5/5/3/4/3/2/2/3/3/2/8/5/5/5/5 – 168 burpees
Thanks Todd for your encouragement.

89% Body weight
6 sets of burpees
Thanks Todd

Scaled to 145 lbs
Thanks Todd

7 sets 24:46
first 2 sets were at 225, then dropped the weight to 185
I was surprised at how much the burpees made getting out of the bottom on the squats harder
Thanks Todd

24.05 –
72% BW @ 85lbs for 46 reps (10/6/6/6/6/4/4/4)
dropped to 75lbs for last 14 reps (7/7)

6 sets at my ideal body weight

BW 170#. As rx’d 1hr+22 min!!
And 192 burpees
6, 12, 18, 24, 27, 30, 34, 38, 39, 42, 44, 47, 50, 53, 56, 59, 60!
When i got to 50 I really hit a wall and i was ready to give up but Cory just did not let me even think about it
Thanks Todd

15:18 as rx’d (btw 125#)
I not only found this so hard physically, but also mentally!!! Thx to Krista and Megan for the encouragement!!!

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