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Tuesday July 3, 2012


Sleep deprivation Part 1

http://www.paleoplan.com/2012/06-18/not-sleeping-enough-could-make-you-fat-and-antisocial-part-1/

A) DeadLift 5-5-5+; 65%, 75%, 85% of 90% 1 RM; Rest 2-3 

***Muscle Up Progression***

Movement Prep:

For Time:

  • 350 Row OR 400 Meter Run OR .5 A/D
  • 21 Power Snatch 105#/75# (sub 95#/65# Squat Clean)
  • 5 Muscle ups (sub 10 Pull Ups/10 Dips OR Push Ups)
  • 350 Row OR 400 Meter Run OR .5 A/D 
  • 15 Power Snatch 105#/75# (sub 95#/65# Squat Clean) 
  • 5 Muscle Ups
  • 350 Row OR 400 Meter Run OR .5 A/D 
  • 9 Power Snatch 105#/75# (sub 95#/65# Squat Clean)  
  • 5 Muscle Ups
___________________________________________________________________________________________

Bootcamp CrossFit Class July 4th…Central Park! 8:00 A.M

 

 

Travis 15:45. Rx MU’s
Dave 16:10. 105# Pull Up/Dips
Ryan 13:54. 75# Pull Up/Dips
Jenn J. 14:18. 35# Pull Up/Dips
Val 15:28. 35# Pull Up/Push up
Heather 16:31. 65# Pull Up/Dips
Michele 15:31. 35# Pull Up/Push up
Paula 16:29. 45# Pull Up/Push up
Christine 15:22. 45# Pull Up/Push up
Jason S. 15:01. 65# Pull Up/Dips
Seth 16:35. 95# Pull Up/Dips
Lisa 14:32. 45# Pull Up/Push up
Adam 16:36. 95#/75# Pull Up/Push up
Liz 16:41. 55# Pull Up/Dips
Chad 16:00. 85# Pull Up/Push up
Nick 16:40. 105# Pull Up/Push up/AD
Mahony 17:57. 75# Pull Up/Dips
Michael 10:08. KBS 25# Pull Up/Push up
Sue 15:23. clean 45# Pull Up/Push up
Connie 19:11. 40# Pull Up/Dips
Jesika 14:59. 55# Pull Up/Push up
Jen H. 19:03. 75# Pull Up/Dips
Scott 15:21. 75# Pull Up/Dips
Amy 15:35. 35# Pull Up/Push up
Katie 15:39. 45# Pull Up/Push up
Bill T. 15:46. 85# Pull Up/Dips
Javier 15:50. 85# Pull Up/Push up
Katie L. 16:00. 35# Pull Up/Push up
Tiger 18:00. 55# Pull Up/Push up

 

Jackie 14:45:   45#   Pull Up/Dips  
Nicolle 16:42:   65#,60#   Pull Up/Dips  
Cherstin 16:27:   55#   Pull Up/Dips  
Christian 16:50:   65#   Pull Up/Dips  
Cindy B 16:40:   35#   Pull Up/Push up
Katie G 15:30:   50#   Pull Up/Dips  
Pilar 15:30:   35#      
Tayler 13:12:   75#   10 pull/mod  
             
PM Crew
Name Time
Christina 14:53. Pull Ups /Push Ups Run
Justin 15:33. 65# Pull Ups/Push Ups Run
Lisa 14:05. Mod Row
Joyce 16:50. Row
Diana 16:29. Row
Jason 15:28. Pull Ups/Push Ups Run
Amy 15:15. 35# Row
Galo 12:51.  95# Pull Ups /Push Ups Air Dyne
Jodee 15:34. 35# Run
Josh 15:34. 75# Pull Ups /Push Ups Air Dyne
Terry C. 16:25. 95# Pull Ups /Push Ups Run
Kyle 14:45. 55# Pull Ups /Push Ups Air Dyne
Wendy 15:00. 25# Pull Ups /Push Ups Air Dyne

 

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