After completing the Day 1 warm-up, there was a quick review of the front squat and then we hit the workout:
10-9-8-7-6-5-4-3-2-1
Front squats (95/65)
Pull-ups
As with the review, the key to the front squat was to having the bar in the rack position and the elbows high throughout, especially at the bottom of the squat. The pull-ups were not a free ride, everyone made great effort to get their chin above the bar as much as possible, with at least one person hammering out a few chest-to-bar pull-ups.
Times:
Ellen 8:15 (65)
Yo 10:27 (65)
Steve 6:13 (85)
Faith 9:27 (50)
Gary 9:25 (65)
Spencer 5:42 (95)
Pammy 8:49 (65)
Michelle 8:19 (65)
Corena 8:51 (65)
Heather 6:49 (65)
Kent 7:27 (65)
Sheri 10:20 (65)
Cheryl 7:11 (65)
Carol 7:11 (55)
Mary Lynn 6:41 (65)
Monique 7:22 (65)
Dave 11:07 (55)
Greg 11:10 (95)
Tracy 8:56
Ellen 8:25
Joey 10:40
Keith 9:05 (75)
Chris 8:20 (85)
Stewart 6:48 (65)
Gerry 7:30 (95)
Greg A 6:48 (95)
Bish 7:20 (125)
Megan 7:34 (95)
Mary 7:40
Amanda 8:28 (75)
Jason 8:36
Suzanne 10:35
Sandra 10:52
Sarah 9:52
Kyle 5:20 (125)
Jenn 8:08 (35)
Tim 7:53 (95)
Dixon 6:29 (95)
David 8:42
Mike 4:46 (115)
Linda 8:50
Alan 9:17
Dave T 6:48 (95)
Dave W ? (95)
Nigel ??
Good class and WOD today…mind you Yo wondered if we would be able to open our Xmas gifts after the WODs and arm work this week!
Mike – Anne – I saw that the hoodies and tank tops came in…I ordered one of each. I will be around tomorrow am and Saturday am – let me know how to pick them up! Thanks!!
Anne will be in on Saturday morning to handle the shirts and hoodies.
Have a Merry Christmas guys.
Mike
Great thanks Mike & Anne….Merry Christmas to you both as well!!
Anne, let me know the cost of a tank top, adult zipped hoodie & a youth hoodie.
typo, that is usually a 9:30 workout for me, but the El Dorado rum that George and Kent fed me Sat is still pumping through my system and it was 7:30
Fixed – thanks Gerry. We should get some sort of a “Powered by El Dorado” endorsement deal for you.
Was wondering where that El Dorado came from. It is tucked away for the next CF party; very good rum!!