Last Name | First Name | Category | Baseline | Final |
Mullback | Katie | Beginner | ’20:10 | |
Tunbridge | Dave | Beginner | ’20:15 | |
Chen | Felix | Beginner | ’26:26 | |
Chen | Ivy | Beginner | ’27:02 | |
Mowat | Erin | Intermediate | ’30:48 | |
Bryan | Catherine | Intermediate | ’33:25 | |
Rotchford | Joey | Intermediate | ’34:48 | |
Robichaud | Nicole | Intermediate | ’35:09 | |
Williams | Liz | Intermediate | ’37:24 | |
James | Tom | Advanced | ’24:00 | |
Calendar | Chris | Advanced | ’25:10 | |
Bruce | Sean | Advanced | ’26:01 | |
Parker | Lucas | Advanced | ’26:46 | |
Brown | Eric | Advanced | ’26:48 | |
Fox | Conrad | Advanced | ’28:25 | |
Medeiros | Justin | Advanced | ’28:34 | |
Meijer | Ann | Advanced | ’28:37 | |
Kitson | Krista | Advanced | ’28:46 | |
Moore | Chris | Advanced | ’29:34 | |
Brandsma | Kathleen | Advanced | ’29:53 | |
Peterson | Donald | Advanced | ’31:06 |
Great job everyone! If you were unable to make it on Saturday and you would like to get your baseline in, please set up a time with the coaches. Train hard for the next 8 weeks to achieve the most improvement. The finals are Saturday, April 10th at 9:00am.
Photos are up on flickr and facebook!
Don’t forget that the Foundation Seminar is Sunday, February 21st @ 9:00am. If you have not registered yet, please email admin
Today’s Workout:
Buy In – Overhead squat, SDHP, and Front Squat technique
WOD – “Airforce”
This wod is from the Midwest (US) Sectional that went on last weekend. (see video). Complete the following exercises for time:
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20 Thrusters
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20 Sumo Deadlift High Pulls
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20 Push press/push jerks
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20 Overhead squats
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20 Front squats
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Bar weight – 65/95
*** this wod has a TWIST – every minute on the minute you must stop whatever you are doing and perform 4 burpees. The workout also starts with 4 burpees. You must scale correctly and WORK FAST or you will end up doing a lot more work!
Zone 4: scale bar weight to 55/75
Zone 3: scale bar weight to 35/55
Zone 2: scale bar weight to 25/45
Zone 1: scale bar weight as needed, 10-20 reps each exercise
Cash Out – 1000m jog and stretch as needed
Running WOD
7 x 400 at 5-K pace
Please post in the comments when and where you are doing your run if you would like people to join you!
100 Day Burpee Challenge:
Burpees today: 78
Buy-in: 3081