Team Workout
Come and find out!
| Results | ||
| 1 | Shanan & Dan | 11 |
| 2 | Kirk & Boone | 12 |
| 3 | Rob & Blake | 12 |
| 4 | Betsy & Stacey | 15 |
| 5 | Walker & Tristy | 17 |
| 6 | Matt & John | 17 |
| 7 | Jables & Claire | 18 |
| 8 | Rene & G. | 19 |
| 9 | LG & Darlene | 19 |
Push Press
2-2-2-2
*Post loads to comments (refer to 3/16)
then…
10-9-8-7-6-5-4-3-2-1
Thrusters (95 lb, 65 lb)
Swings (24K, 16K)
To be trusted is a greater compliment than to be loved. – George MacDonald
10 Reasons Diet Soda is total BS
Announcements:
Why Should I Attend the POSE Running Clinic?
– I feel like my leg are going to explode after 400 M because I’m not running efficiently.
– I’m constantly fighting stiffness, aches, and nagging pain in my knees because I don’t run correctly.
– I suck at running and it keeps me from beating Boone’s times!
Sign up now this Sunday from 11 AM to 3 PM
| Results | |
| Tristy | 4:52 (MOD) |
| JJ | 7:37 (50 lb, 16K) |
| Ainsley | 9:50 (15 lb DB, 20 lb) |
| Cat | 10:02 (63 lb, 12K) |
| Alex | 10:48 (75 lb, 35 lb) |
| Kirk | 12:04 Rx |
| Pato | 10:11 Rx |
| Ray | 9:58 (75 lb) |
| Jerry | 10:04 (80 lb, 35 lb) |
| John | 10:38 (65 lb, 16K ROM) |
| Kristin | 8:34 (MOD) |
| Stephanie | 5:23 (MOD) |
| Adam | 8:04 (75 lb, 16K) |
| Melanie | 5:38 (MOD) |
| Bill | 6:37 (10 lb DB, 12K) |
| Kiehler | 7:45 (75 lb, 16K) |
Push-ups/Pull-ups
4×6
then…
10 Minutes AMRAP
5 Chest to bar Pull-ups
10 Box Jumps (24″, 20″)
Do you want to know who you are? Don’t ask. Act! Action will delineate and define you. -Thomas Jefferson
Announcements:
Why Should I Attend the POSE Running Clinic?
– I feel like my leg are going to explode after 400 M because I’m not running efficiently.
– I’m constantly fighting stiffness, aches, and nagging pain in my knees because I don’t run correctly.
– I suck at running and it keeps me from beating Boone’s times!
Sign up now this Sunday from 11 AM to 3 PM
| AM Results | |
| Michelle | 7 (Band) |
| Jerry | 10 (Chin) |
| Laura | 9 (Jump, 14″) |
| Sabrina | 9 (Jump) |
| Tow Matt | 8 (Band) |
| Amber | 10 (Jump) |
| PM Results | |
| Shanan | 12 (Chin) |
| Peter | 7 (Chin) |
| Betsy | 12 (Band) |
| Winner | 10 (Band) |
| Patrick | 8 (Band) |
| Walker | 11 Rx |
| Cody | 10 (Chin) |
| K-Dawg | 8 (Band) |
| Chaz | 10 (Band) |
| Stacey | 14 Rx+24″ |
| “G” | 12 (Band) |
| Alex | 7 (Band) |
| On Ramp | |
| Eddie | 5:57 (9:50) |
Warrior Wednesday!
Overhead Squats
2-2-2-2 (refer to 3/20 or 3/8)
*Post loads to comments
then…
“Grace”
30 reps Ground to Overhead (135 lb, 95 lb)
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great. –Mark Twain
Announcements:
Why Should I Attend the POSE Running Clinic?
– I feel like my leg are going to explode after 400 M because I’m not running efficiently.
– I’m constantly fighting stiffness, aches, and nagging pain in my knees because I don’t run correctly.
– I suck at running and it keeps me from beating Boone’s times!
Sign up now this Sunday from 11 AM to 3 PM
| AM Results | |
| Chaz | 5:42 (65 lb) |
| Ainsley | 3:24 (35 lb) |
| Ray | 5:33 (105 lb) |
| Tow Matt | 6:34 (95 lb) |
| Amber | 4:09 (45 lb) |
| Rene | 4:21 (45 lb) |
| Stephen | 3:13 (MOD) |
| Michelle F. | 3:45 (45 lb) |
| Stephanie | 2:40 (MOD) |
| Laura | 3:39 (45 lb) |
| Bill | 5:33 (35 lb) |
| Sabrina | 5:09 (40 lb) |
| PM Results | |
| Pato | 4:43 Rx |
| Cat | 5:50 (60lb) |
| Dan | 6:21 Rx |
| G | 4:24 (55lb) |
| Claire | 4:00 (50lb) |
| Adam | 5:06 (65lb) |
| Boone | 3:34 Rx |
| Ryan | 4:14 (95lb) |
| Kiehler | 7:23 (115lb) |
| Laura | 7:43 (35lb) |
| Patrick | 4:49 (95lb) |
| Blake | 4:42 Rx |
| Betsy | 5:00 (75lb) |
| Winner | 5:37 (45lb) |
| Rob | 5:12 (115lb) |
| Peter | 5:51 (75lb) |
| Darlene | 4:27 (35lb) |
| Cody | 4:33 (115lb) |
| Wes S. | 4:33 (75lb) |
| Aubrey | 4:22 (45lb) |
| On Ramp | |
| Eddie | 7:07 |
| Anthony | 7:49 |
Push-ups/Pull-ups
5×5
then…
5 Rounds
400 M Run
2 Back Squats (75-85% of 1RM)
5 DB Press (55 lb, 35 lb)
From what we get, we can make a living; what we give, however, makes a life. -Arthur Ashe
Announcement-
POSE Running Clinic this Sunday March 28th, if you struggle with running this clinic is for you. Still plenty of spots available.
| AM Results | |
| Ainsley | 10:34 (45 lb, MOD) |
| Jerry | 13:22 (190 lb, 35 lb) |
| Kristin | 10:01 (75 lb, MOD) |
| Amber | 15:17 (105 lb, 20 lb) |
| Tow Matt | 13:28 (145 lb, 35 lb) |
| PM Results | |
| Rob | 11:57 (210 lb, 35 lb) |
| Pato | 12:54 (210 lb, 35 lb) |
| Cat | 17:35 (160 lb, 20 lb) |
| Betsy | 15:01 (160 lb, 20 lb) |
| Claire | 13:13 (98 lb, 15 lb) |
| Shanan | 12:47 (98 lb, 15 lb) |
| Liz | 4 Rounds |
| G | 13:22 (105 lb, 15 lb) |
| Adam | 11:49 (125 lb, 35 lb) |
| Kirk | 13:17 (195 lb, 35 lb) |
| Blake | 13:35 (245 lb, 55 lb) |
| Stacey | 13:00 (175 lb, 30 lb) |
| Winner | 13:37 (85 lb, 15 lb) |
| Peter | 16:18 (205 lb, 35 lb) |
| Walker | 13:53 (115lb, 15 lb) |
| Stephen | 13:09 (205 lb, 10 lb) |
| K-Dawg | 14:43 (65 lb, 12 lb) |
| Melanie | 15:50 (70 lb, 10 lb) |
RDLs
2-2-2-2 (refer to 3/18)
*Post loads to comments
then…
7 Rounds
7 Total DB Hang Snatches (55 lb, 35 lb)
5 Toes to bar
100 M Run
The man who is swimming against the stream knows the strength of it. -Woodrow Wilson
Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you. Still plenty of spots available.
Lean and Clean!
| AM Results | |
| Kirk | 8:30 (35 lb) |
| Michelle F. | 8:58 (15 lb, KTE ROM) |
| Chaz | 9:04 (20 lb, KTE ROM) |
| Cat | 9:13 (20 lb, KTE ROM) |
| Ray | 8:40 (35 lb) |
| John | 9:10 (20 lb) |
| Stephanie | 7:02 (MOD) |
| Bill | 9:15 (MOD) |
| PM Results | |
| Tasha | 8:37 (15 lb, KTE ROM) |
| Pato | 6:54 (50 lb) |
| Ryan | 9:52 (35 lb, LR) |
| Cody | 9:14 Rx |
| Dan | 10:06 Rx |
| Claire | 8:28 (20 lb, KTE ROM) |
| G. | 9:30 (20 lb) |
| Melanie | 7:56 (10 lb, KR) |
| Tristy | 7:29 (30 lb, KTE ROM) |
| Liz | 10:29 (15 lb, KR) |
| Winner | 9:04 Rx |
| Rob | 8:56 Rx |
| Blake | 8:29 Rx |
| Patrick | 9:35 (35 lb) |
| Sarah | 7:45 (20 lb, KTE) |
| KDawg | 8:05 (15 lb, KR) |
| Wes S. | 8:50 (35 lb, KR) |
| Alex | 9:04 (35 lb, KR) |
| Laura | 8:32 (15 lb, KR) |
| Boone | 8:10 Rx |
| Aubrey | 10:05 (20 lb, KR) |
| Darlene | 10:59 (MOD) |
| On Ramp | |
| Anthony | 3 |
In Teams of 3 or 4
Warm-up for Overhead Squats
then…
In 20 minutes:
Each team member must find a 4 Rep Max for the Overhead Squat
(All team members post best loads to comments, highest load will be recorded)
Each team member gets 3 attempts at a Max Set of Pull-ups
(All team members post best set, highest number will be recorded)
Team Score will be total highest lifts of all team member plus total pull-up for all team members
In the middle of difficulty lies opportunity. – Albert Einstein
Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you. Still plenty of spots available.
| Team 1 | |
| Boone | |
| Fro | |
| Ashleigh | |
| Josh | |
| Team 2 | |
| Blake | |
| Shanan | |
| Mike | |
| Ryan | |
| Team 3 | |
| Rahul | |
| Adam | |
| Aubrey |
Push-ups/Pull-ups
5×5
then…
800 M Run
21-15-9
Pull-ups
Box Jumps
800 M Run
Excellence is not an act but a habit. The things you do the most are the things you will do the best. -Marva Collins
Announcement-
POSE Running Clinic next Sunday March 28th! If you struggle with running, this clinic is for you! Still plenty of spots available.
| Results | |
| Mike | 13:24 Rx |
| Mike NJ | 15:21 Rx |
| Chaz | 16:13 (Band) |
| Cat | 16:58 (Jump) |
| Ray | 12:36 Rx |
| Rob | 11:20 Rx |
| Fro | 17:56 (Band) |
| Jerry | 11:58 Rx |
| Stephanie | 13:36 (Jump, 12″) |
| Stephen | 13:31 (MOD) |
| Kiehler | 14:00 Rx |
| Kristin | 11:56 (MOD) |
RDLs
4-4-4-4
*Post loads to comments
then…
5 Minutes AMRAP
5 Thrusters (95 lb, 65 lb)
5 Burpees
Fatigue makes cowards of us all. -Vince Lombardi
Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you. Still plenty of spots available.
Happy Birthday Amber!
| AM Results | |
| Kristin | 5 (MOD) |
| Mike | 4 (45lb) |
| John | 6 (45lb) |
| Bill | 5 (MOD) |
| PM Results | |
| Betsy | 6 RX |
| Tristy | 6 RX |
| Jamie | 4 RX |
| Dan F. | 8 RX |
| Winner | 5 (45lb) |
| Kirk | 5 RX |
| Shanan | 6 (50lb) |
| Blake | 6 RX |
| Stephen | DNF |
| Rob | 6 RX |
| Peter | 5 (65lb) |
| K-Dawg | 5 (35lb) |
| Christine | 4 (35lb) |
| On Ramp | |
| Team WOD | |
| Anthony & Eddie | 10:37 |
Push-ups/Pull-ups
6×4
then…
Run 1.5 Miles as fast as possible
Somebody may beat me, but they are going to have to bleed to do it. -Steve Prefontaine
Congrats to our Lean, Mean, and Clean Challenge winners!
Lean and Clean Male – Jerry Everhard (Best male before and after pictures, Most days logged)
Lean and Clean Female – Betsy Magnesio (Best Female before and after pictures)
Mean Female – Walker Fenz (44.7% total increase in Squat, Press, and Deadlift)
Mean Male – Kirk Garza (45.8% total in the Squat, Press, and Deadlift)
| AM Results | |
| Patrick | 10:26 |
| Rob | 10:34 |
| Kirk | 10:35 |
| Chaz | 10:42 |
| Mike | 10:44 |
| Jerry | 10:19 |
| Michelle F. | 10:53 |
| Ray | 11:14 |
| Fro | 12:15 |
| Liz | 4 laps |
| Mike NJ | 10:52 |
| Stephanie | 11:54 |
| Tow Matt | 10:54 |
| Amber | 13:21 |
| Dan | 10:50 |
| PM Results | |
| Keihler | DNF |
| Adam | 9:31 |
| Peter | 11:43 |
| Betsy | 11:17 |
| Boone | 9:35 |
| Darlene | 10:23 (Row) |
| Aubrey | 14:18 |
| On Ramp | |
| Eddie | 6:04 |
| Anthony | 8:03 |