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February 5, 2010
500 Row For Time:
Alex 1:22.5 Ryan O 1:22.5* Dave NT Lucas A 1:32.9 Tasia A 1:53* Chris S 1:28.9*
Matt J 2:06.1* Julia N 1:46.5* Christine P 2:03.2* Leidy 1:50.5* Dana S 1:47.5*
Rader 1:48.1* Steve M 1:27.5* Keagan C 1:36.2*
*Personal Best
10 Minutes Rest:
5 Rounds of
20 Double-Unders or 50 Rope Skips
20 Wall Ball
Post thoughts to comments!
February 5, 2010
“Barbara”
5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Abmat Sit-Ups
50 Air Squats
Josh V 23:01 Chris S 25:45 Alex W 30:01 Markus 22:12 Rader 24:45
Leidy 25:45 Julia N 27:15 Mario M 31:39 Steve M 26:40
Post thoughts to comments!
February 5, 2010
5pm:
Lehigh Women’s Crew
6pm:
Blast Hockey Bantam B
7pm:
Blast Hockey Bantam A Black
8pm:
Blast Hockey Bantam B White
February 5, 2010
For Time:
100 Row, 10 Burpee Thrusters
200 Row, 10 Burpee Thrusters
300 Row, 10 Burpee Thrusters
400 Row, 10 Burpee Thrusters
500 Row, 10 Burpee Thrusters
5pm: Alex W 95lb 19:29 Dave G 65lb 25:03 Chris S 75lb 20:52 Ryan O 75lb 23:32
Daniel W 30lb 20:09
6pm: Steve M 75lb 16:42 Keagan C 65lb 16:59 Rader 65lb 20:41 Christine P 36lb 24:16
Julia N 45lb 22:20
Post loads used and thoughts to comments!
7pm: Women’s Kettlebell Class
3 Rounds For Time:
250 Row
10 KB Swings
10 KB Cleans per arm
10 Abmat Sit-Ups
Erin F 10:13 Hiba D 11:51 Jen K 14:18 Courtney M 13:16 Courtney A 13:18
Post KB loads used and thoughts to comments!
February 5, 2010
4pm Lehigh Women’s Crew Team
Worked Power Cleans
Then 3 Rounds of:
5 Burpees/5 Power Cleans
5pm Kettlebell Class
50 KB Snatches per arm
50 Pull-ups
50 KB Swings
50 KB Double Cleans
50 KB Rack Squat
50 KB Burpees
Alex W Chris S Lucas A Leidy Ryan O Josh V Matt H
6pm Women’s Kettlebell Class
3 Rounds For Time:
500 Row
10 KB Swings
10 Boblet Squats
10 KB Clean and Press per arm
Laura K 16:02 Tresa S 16:34 Joanne C 16:39
5 minutes rest then practiced Turkish Getups
Post KB loads used and thoughts comments!
February 5, 2010
For Time:
2K Row
50 Box Jumps
50 Wall Ball
5pm
Alex W 12:09 Lucas A 17:39 Dave G 13:49 Chris S 15:37 Ryan O 13:47
6pm
Julia N 16:50 Rader 16:32 Christine P 18:37 Steve M 13:56 Keagan C 13:42 Mario M 14:41
Post wall ball loads used and thoughts to comments!
7pm: Women’s Kettlebell Class
3 Rounds For Time: 4 Stations, 60 Seconds Each Station
Row
KB Swings
Abmat Sit-Ups
KB Goblet Squat
Julia N Hiba D Courtney M Courtney A Laura P Jenn K
Post thoughts to comments!
January 5, 2010
8am-Women’s Kettlebell Class:
4 Rounds For Time
250 Row
10 KB Swings
10 Abmat Sit-Ups
10 KB Goblet Squats
10 KB Clean & Presses (5 each arm)
Joanne 17:42 Laura 17:20 Tresa 17:25
Post thoughts to comments!
9am-Kettlebell Strength & Conditioning Clinic
January 5, 2010
Deadlifts:
3, 3, 3, 3, 3
Alex W 325, 325, 325, 325, 325
Lucas A 185, 185, 185, 185, 185
Dave G 205, 205, 205, 205, 205
Josh V 76, 76, 76, 96, 121
Rader 165, 165, 165, 185, 185
Christine P 96, 96, 96, 126, 126
Julia N 105, 105, 105, 115, 115
5 minutes rest then 500 Row sprint.
Congrats to Josh V and Christine P for best times in the 500!
Post thoughts to comments!
January 5, 2010
5pm:
Lehigh Women’s Crew
6pm:
Blast Hockey Bantam B
7pm:
Blast Hockey Bantam A Black
8pm:
Blast Hockey Bantam B White
January 5, 2010
For Time:
21 Kettlebell Swings, 21 Burpees, 21 Box Jumps 20″
15 Kettlebell Swings, 15 Burpees, 15 Box Jumps 20″
9 Kettlebell Swings, 9 Burpees, 9 Box Jumps 20″
Alex W 50lb-kb 24″ box 7:09 Dave G 35lb-kb 9:29 Tasia A 26.5lb-kb 8:14
Ryan O 44lb-kb 7:37 Steve M 50lb-kb 24″ box 6:15 Rader 35lb-kb 6:55
Mikelle M 35lb-kb 7:19 Emily K 35lb-kb 7:31 Chris S 50lb-kb 24″ box 8:13
Christine P 15lb-kb 7:29 Keagan C 35lb-kb 6:45 Mario M 35lb-kb 6:45
Rob H 44lb-kb 30″ box 9:24 Markus 50lb-kb 24″ box 5:59
5 minutes rest then: 1-2 mins on the ropes, 8 tire flips and 25 knees to elbows
Post thoughts to comments!
5pm Class-5 Rounds For Time:
Kettlebell Dead Cleans:
Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps, Round 4: 20 reps, Round 5: 25 reps
V-Ups:
Round 1: 10 reps, Round 2: 20 reps, Round 3: 20 reps, Round 4: 40 reps, Round 5: 50 reps
Wall Balls:
Round 1: 10 reps, Round 2: 20 reps, Round 3: 20 reps, Round 4: 40 reps, Round 5: 50 reps
Pull-Ups:
Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps, Round 4: 20 reps, Round 5: 25 reps
Lucas A 34:05 Ryan O 31:04 Dave G 35:50 Alex W 33:18 Leidy 25:58 Rader 25:49
Josh V 31:43
Post loads used and thoughts to comments!
6pm-Womens Kettlebell Elements Class:
Taught “Turkish Get-Ups”
Chrissy S Tresa S Joanne C Laura K
Post thoughts to comments!
January 5, 2010
5pm Class
For Time:
500 Row, 10 Thrusters, 10 Knees to Elbows
500 Row, 15 Thrusters, 15 Knees to Elbows
500 Row, 20 Thrusters, 20 Knees to Elbows
500 Row, 25 Thrusters, 25 Knees to Elbows
Lucas A 28:49 Alex W 27:46 Matt J 24:35
6pm Class
For Time:
10 Thrusters, 10 Abmat
15 Thrusters, 15 Abmat
20 Thrusters, 20 Abmat
25 Thrusters, 25 Abmat
Rader 6:40 Leidy 7:32 Emily K 8:50 Dana S 8:01
Keagan C 12:31 Steve M 7:18 Christine P 11:38
5 Minutes Rest Then:
500 Row, 15 Thrusters, 15 Abmat as fast as possible
Post thrusters loads use and thoughts to comments!
Women’s Kettlebell Class
3 Rounds for Time:
250 Row
10 KB Clean and Press (each arm)
5 Step-Ups 20” Box (each leg)
Laura K 11:42 Emily K 11:54 Susan B 12:12 Tresa 12:57 Joanne 13:24
Post KB loads used and thoughts to comments!
January 5, 2010
For Time: Perform the following exercises in any order you like as long as you complete the total of each exercise!
2K Row
50 Box Jumps 20″
50 Abmat Sit-Ups
50 Burpees
50 KB Swings
Alex W 17:40 Rader 19:25 Sophia 20:29 Chris S 18:52
Post any scaling, loads used and any thoughts to comments!
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