7
Feb
Wednesday February 8, 2012
WILL BE ON MONDAY, FEBRUARY 6th 2012
Ready to sign up here for the in house CFS throwdown..friends and family welcome..sign up on mind body
Thanks Lance Palumbo, for sharing this article. Interesting info on cells and how they police themselves through activity.
http://well.blogs.nytimes.com/2012/02/01/exercise-as-housecleaning-for-the-body/?src=dayp
Energy System Day
5 sets:
- 7 Power Snatch or Clean 95#/65# (Pick a weight that is difficult towards the last few reps but you can cycle without a break… touch and go style)
- 10 Burpees AFAP
- Row 150 OR Air Dyne .2 miles
Focus on fast and smooth transitions
Rest 4 between
__________________________________________________________________________________________________
Jolene 25:30
Melissa 26:00
Sharon 25:00
Liz 25:00
lisha 25:45
Nick m 24:10
Lance 24:50
Laura M 23:28
Laura R 26:00
Aaron ?
Seth ?
John ?
Heather ?
Adam 25:00
Cindy a mystery?
Lisa 25:00
Danielle ?
Michael 1:34, 7:00 12:59, 18:32, 24:14
Connie 24:57
Caitlin 24:15
Allison 1:47, 7:39, 13:25, 18:50, 24:10
Keith B 1:31, 7:05, 12:38, 18:17, 23:55
Reno 1:27, 7:04, 12:49, 18:18, 23:45
Steve L 1:39, 1:46, 1:55, 2:00, 2:03
Melissa 2:30, 2:17, 2:15, 2:17, 2:15, 2:17,
Katie K 3:32, 12:24, 2:04, 2:15
Jeremy 1:36, 1:55, 1:44, 1:48, 1:50 = 24:52
Zac 1:49, 1:44, 1:44, 1:48, 1:37
Katie G 1:43, 1:37, 1:45, 1:47, 1:48
Larry 1:56, 1:48, 1:41, 1:55,
Javier 1:40, 1:37, 1:41, 1:40, 1:43
Jon 1:54, 7:41, 13:29, 19:11, 25:10
Terry 1:50, 7:40, 13:32, 19:25, 25:17
Jim 1:39, 7:15, 12:59, 18:50, 24:31
iJaesin 1:43, 7:35, 13:12, 18:57, 24:54
Julie 1:47, 7:41, 13:35, 19:26, 25:12
Tara 2:10, 8:17, 14:18
Dana 2:00, 7:58, 13:58, 20:00, 26:00
Erica 1:40, 7:21, 13:02, 18:48, 24:48
Cindy B. 1:45, 7:29, 10:19, 19:05, 24:48
Jason 1:35, 7:22, 13:07, 18:59, 24:45
Tay 1:29, 7:03, 12:31, 18:18, 23:56
Jenn J. 1:52, 7:41, 13:30, 19:21, 25:14
Jeff J. 1:49, 7:30, 13:23, 19:16, 25:05
