Tuesday February 21st, 2012

Feb 21st, 20125 Comments

“A man would do nothing if he waited until he could do it so well that no one could find fault.”
- John Henry Newman

LEVEL 1

Press Find a 1 RM

400m Sprint -Run Fast

Rest 10 Mins

400m Sprint-Run Faster

If you feel 10 mins is too long to rest, you should question yourself as to how hard you’re sprinting.  Log your 1RM Press and the fastest 400m time, we’re gonna retest these in the future.

 

LEVEL 2

4 Rounds not for time of:

10 DB Bench Press

4 Turkish Get Ups Each Side

15 Hollow Body Rocks

Then:

Max Double Unders in 2 minutes

Rest 1 minute

Max Push Ups in 2 minutes

 

COMPETITION

A.

Weighted Pull-Up
In 8 attempts or fewer, build to a heavy single.

B.
Three sets for times of:
1000 Meter Row
25 Pull-Ups
15 GHD Sit-Ups
Rest 6 minutes

Video-> Workout: Perform Fran Rest 20 Mins; Fran Rest 20 Mins; Fran

We’re going Drinking!  After the Ragnar relay this weekend.  Come down to Tempe and meet Adrian, Nat, Steph G., Ali, Santana, Corey, Lauren, Kyle, Tony V.,Rene C., Andrew C.,  and Me (Tom)

Sharon and Cecily

 

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Tom Colvin
Tom Colvin 5 pts

Nice work Matty, Isabelle and Natalie! Congrats to Sharon who ran a 1:39 for her 400m and Kate who rowed a 1:59 for her 500m! Excellent work!

Ragnar will be fun Renee!

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Nae
Nae 6 pts

Ragnar peeps...one of my good friends always says this to herself when she runs marathons..love this quote:

Every Morning in Africa, a gazelle wakes up.
It knows it must run faster than the fastest lion or it will be killed.
Every morning a lion wakes up.
It knows it must outrun the slowest gazelle or it will starve to death.
It doesn't matter whether you are a lion or a gazelle: when the sun comes up, you'd better be running.
Are you a gazelle or a lion!!

van 1 peeps...lets see how many road kills we can get!!! I am sure we can get more kills then van 2!! :-)

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SantanaYturralde
SantanaYturralde 7 pts

Atta boy Matty! It's all that skrenf you've been doing! Also, congrats to the 8 am class for their new front squat PR's, especially Kevin Winningham, who hit 255 yesterday!

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Matty Ice
Matty Ice 5 pts

Thanks Ali! Sometimes the hardest part is just showing up knowing Fran is waiting for you. Congrats to the rest of the 6pm class, there were a lot of PR's.

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theonlyali
theonlyali 5 pts

Congrats Matty Ice FRAN Rx - Nice!! Strength class seems to be paying off for a lot of people. Next time I want in :)

Congrats to Natalie R & Isabel A. NEW PR'S on their Press this morning!!

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