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Tuesday November 6th, 2012 -CrossFit Stapleton

 

WODBOOK and FUELBOOK -an easy place to track all of your workouts and nutrition! Look for these journals starting tomorrow in your MindBody online store.


 

 

 

 

 

 

 

 

 

 

 

 

Congratulations to Kevin Goodman! Kevin started with CrossFit Stapleton  in June 2012.  In late October, his doctor said he can stop taking  his blood pressure medication.

I was shocked to hear that Kevin had been on BP meds for ten years.  Kevin is an example that if you work hard, and do things the right way without taking shortcuts then good things will happen. The formula is not complicated, but it is one that most people aren’t willing to follow.

A1) Dead Lift 5-3-1; 5-3-1 wave load (75%,85%,95%,80%,90%,100%)  -demo video
A2) AMRAP Ring Push Ups x5 set; Rest 3 minutes
*Start Ring Push Ups after 2nd set of Dead lift.

“NATE”    -10 min. AMRAP
2 muscle ups -sub (4 pull ups)
4 HSPU
8 Heavy KB swings  55/35#

 

 

 

 

Name Rounds Rx
Jason 7
Amy 8+3
Lisa 8+4
Danielle 7+4
Michelle 7+4
Seth 9+2
Steve K 9+2
Jason S 9+4
Nick 8
John 7+1
Liz 11+3
Connie 7+5
Tom 7+12
Heather 9
Carrie 8
Jackie 9
Ann 9
Katie 9
Justin 8+4
Tay 8+14
Meghan 8
Andi 9+15
Lowe 9+4
Bill 11
Waz 8
Javier 9+3
Cindy 7+12
Christian 9+8
Dave 10+13
Cynthia 9
Kim 7+8
Sarah 6
Jessika 10
Tara 8+10
Emilio
Nicolle 11+4
Erin 9+2
Wade 8  Rx
Kay 9
Cassidy 9+12
Amy 9+6
Paula 9
Connie 8
Kat 9+12
Joyce 7
Jason D 9
Jeff 7
Mike W 8+4
Christina 8
Jeff 8
Abby 7+12
Mark 8+4
Jason B 6+12
Jenna J 9+2
Jeff J 7

 

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