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10/10/16

3 Weight Lifting Tips for today: 1. You SIT between sets. 2. DO NOT walk in front of someone about to lift. 3. You are suppose to have fun & laugh between sets : )

Weightlifting

Back Squat (5x80%, 1x85%, 5x 80%, 1x88%, 5x80%, 1x91%)

Back Squat

Metcon

Metcon (Time)

3 Rounds:
200m Run
15 Over the Bar Burpees
9 Squat Snatches, 95/65

ADV RX 135/95

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Whiteboard:

Monday, October 10, 2016

Male Clients

1

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 385 lbs

2

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 365 lbs

2

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 365 lbs

3

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 332 lbs

4

Kyle
Baker

12:00 PM CrossFit

1 x 1 @ 315 lbs

5

Private

12:00 PM CrossFit

1 x 1 @ 280 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 280 lbs

5

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 280 lbs

6

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 265 lbs

5-225, 245, 255, 265

7

Darius
Nouri

9:30 AM CrossFit

1 x 1 @ 260 lbs

8

Zack
DeBerry

5:30 AM CrossFit

1 x 1 @ 255 lbs

9

Bill
Knight

6:30 PM CrossFit

1 x 1 @ 245 lbs

9

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 245 lbs

9

Lanny
Natoli

4:00 PM CrossFit

1 x 1 @ 245 lbs

Failed a PR@266.5

10

Chris
Morales

5:30 AM CrossFit

1 x 1 @ 235 lbs

205;225;235

11

Bob
Swadley

4:00 PM CrossFit

1 x 1 @ 215 lbs

12

Shawn
Deluca

6:30 PM CrossFit

1 x 5 @ 205 lbs

front squat

12

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 205 lbs

13

Hank
Parker Jr

8:30AM CrossFit Class

1 x 1 @ 195 lbs

14

Rhett
Reiser

4:00 PM CrossFit

1 x 1 @ 160 lbs

14

Ty
Callaway

4:00 PM CrossFit

1 x 1 @ 160 lbs

15

Tommy
Grey

5:30 PM CrossFit

1 x 1 @ 145 lbs

16

Brian
Shannon

6:30 PM CrossFit

1 x 1 @ 135 lbs

17

Johnny
Babitz

4:00 PM CrossFit

1 x 1 @ 120 lbs

18

Drew
Callaway

4:00 PM CrossFit

1 x 1 @ 105 lbs

19

Brady
Swadley

4:00 PM CrossFit

1 x 1 @ 25 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 255 lbs

2

Katie
Tuttle

6:30 AM CrossFit

1 x 1 @ 173 lbs

3

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 170 lbs

4

Katie
Powell

6:30 PM CrossFit

1 x 1 @ 160 lbs

At home...140, 150, 140, 155, 140, 160

5

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 155 lbs

6

KATIE
Rabon

6:30 PM CrossFit

1 x 1 @ 145 lbs

115/135/145

7

Amanda
Vander Haar

4:00 PM CrossFit

1 x 1 @ 140 lbs

7

Monica
Leatherman

4:00 PM CrossFit

1 x 1 @ 140 lbs

8

Krissy
Jones

8:30AM CrossFit Class

1 x 1 @ 132 lbs

9

Kim
Long

4:00 PM CrossFit

1 x 1 @ 120 lbs

10

Ahni
Halford

12:00 PM CrossFit

1 x 1 @ 115 lbs

10

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 115 lbs

11

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 105 lbs

11

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 105 lbs

85/95/85 something like that

12

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 95 lbs

12

Jennifer
Grey

5:30 PM CrossFit

1 x 1 @ 95 lbs

13

Kayla
Whitlock

6:30 PM CrossFit

1 x 1 @ 35 lbs

14

Private

8:30AM CrossFit Class

1 x 1 @ 0 lbs