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Wednesday May 23, 2012

Please help us keep the gym clean by putting away your gear when

your finished, Clorox wipe the gear you use, and help us mop up

Nick’s puddles… thanks guys!!

 

Here is Post Nutrition Options for skinny and weak runners…like Nicolle

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/827/Tips_For_Your_Post-Run_Nutrition.aspx 


A) OHS 5-3-1+; Rest 2-3 B/T; (75%,85%,95% of your 90% 1 RM)

B) Press Deload; 5 x 40%, 5 x 50%, 5 x 60%; Rest 2-3

Movement Prep:

For Time:

  • Row 1000 Meters OR 1.5 Air Dyne
  • 50 Push Press, 75#/45# (OR 40% 1 RM P.Press)
  • 12 Muscle-ups (sub is 3 pull ups and 3 Dip per Muscle up = 36 Pull Ups/36 Dips-Sub Push Ups)
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Name Time
Tony  12:43: Row 2 MU
John 13:57: Row
Lisa P 15:25: Row
Nick 14:58: Row Pull/Dip
Galo 11:45: Row Pull/Dip
Seth 14:08: Row Pull/Dip
Adam 13:46: Row Jumping Pull Ups
Ben Air Dyne
Melissa 15:33: Air Dyne
Michelle 14:40: Row Dips/Push ups
Danielle 10:44: Row Band Dips
Sara 17:45: Row Mod
Larry 15:00; Row Pull/Dip
Jenn J 14:30: Row Band Pull ups
Kimi 14:00: Row Band Pull Ups
Lauara R. 13:01; Air Dyne
Cindy 12:25: Run
Connie 13:48: Run
Liz 15:14: Air Dyne
Marissa
Cynthia 12:31: Row
Travis 12:40: Row Pull/Dip
Javier 14:40: Row
Reno 13:24: Row
Scott 15:56; Row
Christian 13:50: Row
Chad 15:00: Row
Amy 11:38: Row
Laurie K Row
Steve 14:36: Row
Jason 14:27: Row
Jen 14:00; Row
Laura M 14:22: Row
Jeremy 15:00: Row
Jessika 11:10: Row
Zac 12:59: Row
Julie 11:20: Row
Emily 10:32: Row
Katie 11:16: Row
Andi 11:17: Row
Jackie 9:44 Row Pull/Dip (12/12)
Kim 10:30 Run Pull/Dip (36/36)
Cindy 11:36 Row Pull/Dip (24/24)
Tara 11:50 Run Pull/Dip (24/24)
Shane 12:21 Row Pull/Dip (24/24)
Penny 12:41 Run Pull/Dip (24/24)
Catherine 10:14 Run Pull/Dip (24/24)
Gina 12:25 Pull/Dip (26/26)
Tracy 12:10 Pull/Dip (36/36)
Sharon 13:49 Row 35#
Gregg 11:14 Row 75#
iJaesin 10:35 Row Rx
Joyce 15:15 Row
Christina 11:41 Row
Erica 10:25 Row 35#
Wendy 15:52 Row 35#
Birgit 15:53 Row 35#
Jeff J. 13:19 Row 45#
Pilar 15:25 Row 35#
AnnMarie 12:15 Row 35#

 

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