Apex Social at the Green House tonight.....7pm
Sarah T.
21-15-9 For time:
Deadlifts 225/155
400m run
*Post weights and time to comments
Who's in for tonight's social?
*Open Gym Sunday @ noon, Steve(D1 Rower & Coach) will be running a rowing clinic for anyone that it is interested(if interested, post to comments)
Sarah T.
21-15-9 For time:
Deadlifts 225/155
400m run
*Post weights and time to comments
Who's in for tonight's social?
*Open Gym Sunday @ noon, Steve(D1 Rower & Coach) will be running a rowing clinic for anyone that it is interested(if interested, post to comments)
Steve's Accomplishments: He rowed in high school at St. Joe's Prep. Highlights include 2 national championship silver medals in high school and his erg score topped out at 8:24 for 2500m which was the standard back then. Steve rowed collegiality at Syracuse and St. Joe's University. Around this time the erg standard switched to 2000m. His PR was 6:04 for 2k (1:31 split). Other erg results were sub 17 minutes on 5k in high school (sub 1:42 avg split) and sub 20 mins on 6k (1:40 avg split) in college.
Coaching Experience: Steve coached at Episcopal Academy, St. Joe's Prep, Penn AC rowing club, St. Joe's University and University of Pennsylvania.
22 comments:
I am in!
AC Tri is next weekend (9/15)
IN! unlike most of you slackers from last year!
Unfortunately the Hinnershitz's cannot make the social, but we are locked in for the Christmas bash! :-)
Fun warmup today. Loved the mini obstacle course. Just in time for the super spartan race on Sunday. WOD 7:41 135#. Fast and painful WOD. Great tips on running efficiency today from coach Shanna! All the techniques went out the window by the second 400m but at least I learned the basic techniques to practice while running. Good luck to fellow Spartans running the super this weekend AROO!
good luck Sunday Jon. I'll be there tomorrow.
Good luck Jon and Kevin in the NJ Super Spartan. I will be there on Sunday.
I will also be running a 5K on Saturday. Don't forget if you want to join me for The Bruiser 5K to help raise money for canine cancer research, you can register at http://thebruiser5k.org/. The race is in the beautiful Lehigh Parkway in Allentown, PA. If you would like to donate, go to http://thebruiser5k.org/team-its-for-the-dogs-p-29.html
8:34 @ 65#
This WOD had "dodge" written all over it for me, but was happy to get in there and work on my favorite couplet.
Shanna - Thanks for the running tips and the obstacle course warmup!
Good luck to my fellow Spartans! I need to get a Super on my bucket list for next year.
Won't be doing the WOD today, I need a rest day after last night's poor showing. However, I'm definitely in for the social! Almost 3 months away from the epic Apex Xmas Party!
7:35
80#
So much fun stuff happening at Apex, but I absolutely love all the buzz about the Christmas party already! My favorite is Tina "we are LOCKED in for the Christmas Bash" just awesome :)
Good luck to all the Spartan's, 5k-ers, and all the AC Tri folks! I'll miss it this year, but I have the best excuse for to be a slacker BDD :)
ALSO, DON'T MISS OUT TOMORROW NIGHT (SATURDAY THE 7TH) JASON CHESNA IS HAVING A PIG ROAST AT HIS HOUSE WITH BON FIRE AND FUN FROM 2PM TIL LATE. HIS ADDRESS IS AT THE BOX OR EMAIL ME IF YOU WANT DIRECTIONS (crossfitapex@yahoo.com). HE'S IN QUAKERTOWN. GUARANTEED TO BE A FUN TIME!
7:30 105#
7:43 80#
8:58
85#
Row instead of run. I thought it would be better to row with being dizzy, but maybe not...still couldn't walk straight afterwards. :)
Missy and I have a wedding near Pittsburgh this weekend. Have fun tonight Apex crew! We have already been planning for the Christmas party too. I would highly suggest everyone attend and plan on staying for a while. I may just deadlift Shanna again.
7:54; 100# DL
Short and sweet. In the warm up I hit my first tricep dips with matadors! Nice to surprise myself after not attempting that move for a while.
Pre-WOD: 35 consecutive pull-ups. PR!
WOD: 6:45 with 135# DL.
Had an awesome time tonight at the social...Bekah totally lapped Missy and me on the irish car bombs...she is amazing and I aspire to be her...lmao...CLEARLY I need to talk the Irvins into staying long enough at the Christmas party so I can see Clayton deadlift Shanna...really???
Christmas party!! Irish car bombs for everyone:) Can anyone beat Bekah?? She rocks!! Thanks for a great time everyone!!
6:20 165#
Strung 5 Muscle ups in the Warmup, which is a PR for me!
6:20 165#
Strung 5 Muscle ups in the Warmup, which is a PR for me!
9:47 125# with some negative dips on the matador in warm up.
7:48
185# dl
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