Goin' Heavy

Today's WOD:

Back Squat

3-3-3-3-3-3-3

Last on March 16, 2009.

Warm-up:

Run 2 Laps

Burgener Warm-up

Sumo Deadlift High-pull

Sit-up

Handstand Push-up

Ring Dip

Samson Stretch

"L" Pull-up

3 Rounds of 8 reps.

Morning Crew Results:

David: 245-265-295-315-325-295-295

Sean: 205-225-245-245-245-245-135

Joshua: 205-225-245-255-225-225-135

Liz: 135-145-155-165-145-145-145

Tyler: 135-155-165-175-180-155-155

Clarence: 245-295-325-350-375-325-325

This is Liz's last regular week as school is out and she's going home to Valdosta for the summer.  Before she goes though I had to give her a fitness assessment. She did great with 7 more push-ups, 3 more pull-ups, 1 more sit-up and 10 more air squats! Yeaaaa! Liz! Alright Trebor she's better than she came I'm sure you'll help her develop even more fitness.

We'll sure miss her!

 

Afternoon Crew Results:

Shaun: 185-205-225-205

Stephen: 205-225-255-275-225-225-225

After about two months Shaun re-took his fitness assessment and improved his fitness in every way!  He did 6 more push-ups, doubled his pull-ups, increased his sit-ups and air squats by 11 each! All of his hard work is paying off and Shaun is upping the ante by coming 5 days a week. We can only wonder what gains he'll make in the  next two months!

Shaun at the bottom.

Stephen at the bottom.

Greg Keeter3 Comments