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Monday May 7, 2012

Please bring a Stopwatch and help the Cause!

 

Weight training and aerobics….Thanks Lance

http://well.blogs.nytimes.com/2012/05/02/mixing-weight-training-and-aerobics/ 

Intervals

3 sets:

  • 12 Push Press (Tough load 60-70 % 1RM) Bench Press for John Crisbens and Heavy swings for others
  • Row 200/Run 250
  • 20 Air Squats A.F.A.P.

Rest Time individualized

 

3 Sets

  • 10 Burpees
  • 320 DU’s (sub 15 KB swings 55#/35#)
  • 10 Burpees
  • 20 DU’s

Rest Time Individualized

_____________________________________________________________________________________________________________

 

 

 

 Nick Row 1:36: 1:35: 1:30: 2:29: 2:26: 2:20:
John Row 1:42: 1:46: 2:04: 2:50: 3:05: 3:09:
Tony Row 1:54: 1:45: 1:56: 2:30: 2:15: 2:30:
Birgit Row 2:40: 2:22: 2:20: 4:05: 2:57: 3:15:
Cory Row 2:15: 2:00: 2:09: 3:25: 2:48: 2:57:
Melissa Row 2:13: 2:15: 2:18: 3:10: 3:17: 3:32:
Seth Row 1:57: 1:59: 1:59: 2:21: 2:12: 1:52:
Val Row 9:17: 8:45:
Chad Row 1:55: 1:42: 1:44: 3:00: 3:00: 3:00:
Carrie Run 2:25: 2:15: 2:17: 3:45: 2:33: 3:02:
Lisha Run 2:06: 2:01: 1:59: 2:42: 2:36: 2:40:
Liz Run 2:01: 1:40: 1:56: 2:06: 2:06: 2:09:
Kim Run 2:05: 1:55: 1:58: 2:23: 2:25: 2:21:
Sara Run 1:50: 1:31: 1:40: 2:30: 2:14: 2:19:
Galo Run 1:40: 1:37: 1:45: 2:27: 2:20: 2:20:
Ed Run 1:28: 1:26: 1:31: 2:30: 2:42: 2:48:
Adam Run 2:04: 2:04: 2:03: 2:30: 2:20: 2:21:
Cindy Run 1:35: 1:27: 1:33: 2:40: 1:56: 1:53:
Mayur Run
Lisa Run 1:59: 1:40: 1:50: 2:27: 2:40: 2:33:
Heather Row 1:41: 1:40: 1:42: 1:46: 1:53: 2:23:
Zac Row 1:49: 1:48: 1:59: 2:22: 2:41: 2:44:
Julie Run 1:44: 1:40: 1:44: 2:24: 2:25: 2:44:
Nicolle Row 1:58: 1:48: 1:43: 1:38: 1:37: 1:43:
Melissa Row 7:38: 6:48: MOD
Andi Row 1:40: 1:39: 1:45: 2:18: 2:20: 2:19:
Katy Row 2:02: 1:58: 1:57: 2:38: 2:25: 2:30:
Julie Row 1:44: 1:40: 1:44: 2:14: 2:25: 2:34:
Laurie Row 1:58: 2:04: 1:59; 3:15: 2:48: 2:42:
Reno Row 1:33: 1:30: 1:32: 1:45: 1:40: 1:54:
Katy Row 1:56: 1:52: 1:53: 3:06: 3;04: 3:10:
Keith Row 1:43: 1:34: 1:40: 2:17: 2:21: 2:23:
Jeremy Row 1:39: 1:43: 1:40: 2:07: 2:01: 2:02:
Jenn Row 2:07: 2:04; 1:55: 3:15: 3:00: 2:45:
Cynthia Row 2:06: 2:03; 2:06: 2:101: 2;10: 2:16:
Waz Row 1:32: 1:29: 1:34: 1:17 kb 1:40 Kb 1:40 Kb
Hake  Run 1:42: 1:3: 1:41: 2:43: 2:58: 3:03:
Laura M. Run
Dave R. Run 1:56: 1:57: 2:01: 2:31: 2:30: 2:28:
Connie Run 1:57: 1:57: 2:01: 1:35: 1:50: 1:54:
Javier Run 1:52: 1:47: 1:55: 2:12: 2:20: 2:25:
Travis Row 1:40: 1:38: 1:42: 1:45: 1:28: 1:35:
Yaisa Run —— 2:02; 2:00: 2:08: 2:15: 2:15:
Penny Row 2:21: 2:10: —– —– 2:04: 1:52:
Bill Row 2:12: 2:20: 2:00: 3:00: 3:00: —–
Jackie Mod
Elena Mod
Bill Mod
Lynn Run 1:50: 1:51; 2:05: 2:20: 2:38: 2:40:
Tracy Row 2:05: 1:49: 1:45: 2:19: 2:18: 2:20:
Tara Run 1:46: 1:49: 1:49: 2:22: 2:28: 2:28:
Kim Row 1:52: 1:46: 1:48: 2:27: 2:28: 2:28:
Julie Row 2:10: 2:09: 2:17: 2:45: 3:05: 2:59:
Scott Run 1:36: 1:33: 1:34: 1:56: 2:20: 2:13:
Gregg Run 2:05 2:04 2:03 2:33 2:15 2:15
iJaesin Run 2:02 1:55 1:58 2:18 2:35 1:56
Josh Row 1:50 1:51 2:01 2:45 2:49 2:46
Mike Row 1:52 1:54 1:53 2:15 2:20 2:30
Michael M. Run 1:41 1:42 1:45 2:17 2:22 2:21
Dana Run 2:05 2:15 2:53 2:55 2:56 3:05
Erica Row 1:49 2:15 2:46 ?? ?? ??
S-Lowe Row 1:37 1:50 2:25
Christina Row 1:49 1:48 1:56 2:34 2:43 2:22
Whitney Row 1:48 1:53 2:02 2:51 2:43 2:39
JoDee Run 2:04 1:59 2:09 2:26 2:50 2:51
Jessika Run 2:11 2:17 2:37 2:22 ?? ??
Amelia Row 2:03 2:17 2:42 2:18 2:16 2:18
Sharon Row 1:47 2:01 2:04 2:20 2:21 2:40
Susan Run 2:50 2:50 2:49 2:14 2:14 2:14
Snow Run 2:01 1:56 2:00 2:14 2:22 2:33
Trey Run 2:05 2:10 2:11 2:49 3:30 2:25
Tay Run 1:39 1:39 1:48 1:46 1:44 1:38
Wendy Run 2:09 2:14 2:10 3:18 3:33 3:22
AnnMarie Row 1:42 1:50 1:52 2:40 2:30 2:30
Pilar Row 1:50 1:51 1:54 2:55 2:53 2:42

 

 

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