Friday, Feb. 05, 2010

“Cindy”

Today is one of those benchmark gals, Cindy. Its straight forward and all about pacing and keeping going. Don’t remember what she is? Oh, that’s easy, 5 Pullups, 10 Pushup, 15 Squats comprise one round. See how many rounds you can do in 20 minutes. I was pleased to see some folks going without bands, or at least starting with a light band until they could get the chin above the bar and then going for a bit more assistance. Most pushups were from the toes and squat depth was really consistently to depth for the most part.

Heather 18
Monique 13
Carol 11
Faith 13
Spencer 19
Stevie D 20
Tome 13
Chris L. 16
Dave H. 19
Jeff H. 14
Gary 13
DW 25

Cash-out: Single Arm Snatch

There’s been a question a couple times about is there a Strength Component today? Well that really depends upon the WOD, rarely would we do a Strength before or after a ‘BenchMark Work’ and there are often cashouts that are Strength focused, eg. the 10 OverHead Squats the other day or the Dimmel DeadLifts. Its not always a 3 X 3 of Back Squat, we need to have those and that’s why they’re there every week but not the same way every day.

Evening Times:

Ellen L ?
Corena ?
Mary 15
Megan 19?
Ellen S 13
Sandra 11
Melissa 10
Cindy 11
Dave M 9
Dixon 15
Rob 18
Greg 20
Nathan 15 (Dead Hang Pull Ups)
Chris G 13
Lacey 15
Amanda 15
Jeff M 25
Mike 24
Kyle 13
Bish 15 (Ring Pull Ups)
Kelly 16