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Wednesday February 8, 2012

MONDAY, FEBRUARY 6th 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

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