Thursday, December 31, 2015

12.31.15 Chelsea

Skill: Mobility & Foam Roll

30 Min EMOM
5 Pull Ups
10 Push Ups
15 Air Squats

Happy New Year!

Vince - 7
Jaclyn - 15 Mod
Bob - 15 Mod
Marika - 30 
Freddy - 12
Ryan C. - 15 Mod
Josh - 6 
Ryan L. - 21 Rx
Regina - 4
Orlando - 6
Tom T. - 24 Rx
Chase - 15 Rx
Cody - 17 Rx
Trinh - 10
Melina - 17
Vanessa - 13 Rx
Chris D. - 3 Rx
Alex B. - 3 Rx
Delilah - 2 Rx
Gina - 4
Chris S. - 7 Rx
Nicole C. - 5 Rx
Ram - 4 
Tim - Mod
Billiam - Mod
Bernie - 8 Rx
Tom S. - 5 Rx
Manish - 5
Cindy - 6
Brenda D. - 13
CJ - 9 Rx
Sean L. - 5 Rx
Charles - 13 Rx
Joobin - Mod
Lauren - Mod
Karen - 6
Brenda H. - 14

Wednesday, December 30, 2015

12.30.15 Chuck

Skill: Back Squats - 6,6,6 @70% 4,4 @80%, 2 @90%

4 Rounds
18 American KB Swings (24kg/16kg)
15 Ring Dips

Tomorrow we have classes @ 10a,11a,12p & Open Gym from 1p-2p.


Gaby - 7:03 10kg
Zo - 9:46 20kg
Gris - 10:09 12kg
Abby - 8:50 16kg
Melina - 8:18 10kg
Becca - 8:06 12kg
Winston - 7:50 12kg
Josh - 6:44 10kg
Subhi - 7:35 18kg
Nino - 8:10 8kg
Eric Sr. - 10:30 20kg
Ryan S. - Mod
Tom S. - 10:32 Rx
Luis - 7:29 16kg
Ernie - 7:22 Rx+
Gina T. - 8:50 10kg
Megan - 7:17 16kg
Brenda D. - 7:44 14kg
Shanon - 7:16 Rx
Ryan C. - 9:53 24kg
Karen - 5:43 12kg
Tom T. - 7:31 Rx
Bob - Mod
Jenna - Mod
Ray - Mod
Ana - Mod
CJ - 2:05 Isabel
Freddy - 8:31 12kg
Joe G. - 8:57 Rx
Alex B. - Mod
Jenifer - 8:13 10kg
Ryan L. - 6:43 Rx
Roheet - Mod
Courtney - 6:41 8kg
Dennis - 6:33 Rx
Cindy - 8:23 16kg
Ram - 7:23 24@
Amarjit - 6:34 20kg
Gaylene - Burrito
Leslie - 6:43 16kg
Hoangdan - 7:16 14kg
Brenda H. - 7:31 12kg
Jose E. - 9:01 18kg
Charles - 7:15 20kg

AWL
Back Squats
Strict Press

Vana
Tara
Joobin
Tim
Lauren
Tony
Irish
Cristina R.
Kristine




Tuesday, December 29, 2015

12.29.15 Pachuco

Skill: Snatch Grip Deadlifts - 6x6 (Weight by Feel)

6 Rounds
3 Push Jerks (155#/105#)
6 Burpees
9 Sit Ups
9 Box Jumps (24"/20")

Carmen - 12:15 85#
Gaby - 12:43 55#
Abby - 11:36 85#
Ernie - 9:17 Rx
Winston - 13:15 (3) 95#
Becca - 11:40 85#
Orlando - 13:28 Rx
Regina - 14:30 95#
Daniel - 10:00 (3) 95#
Josh - 14:54 85#
Bernie - 14:05 Rx
Tom T. - 15:10 135#
Simon - 15:30 75#
Matt B. - 7:38 Rx
Luis - 10:21 75#
Michelle B. - 9:33 75#
Marika - 12:48 65#
Vince - 14:38 85#
Garret - 11:23 115#
Jenifer - 16:18 65#
Sean L. - 12:32 115#
Ray - Mod
Jenna - Mod
Freddy - 12:46 95#
Ryan L. - 10:39 135#
Chase - 8:17 115#
Cody - 9:34 115#
Amarjit - 13:57 95#
Jimmy - 12:00 (3) 65#
Joe G. - 9:05 Rx
Bob - Mod
Roheet - 11:07 95#
Tara - 10:22 Mod
Jaclyn - 9:31 55#
Brenda D. - 11:11 95#
Angel - Mod
Cristina R. - 10:15 Rx
Cindy - 13:31 Rx

Nino - 16:18 Mod
Melina - 10:57 75#
Andres - 15:05 135#
Chris T. - 14:47 115#
Hoangdan - 11:59 55#
John - 12:58 Rx
Jesse - 16:44 Mod
Trinh - 14:37 55#
CJ - 7:09 Rx
Alex B. - 10:41 85#
Ana - 11:15 85#
Charles - 12:21 85#
Tony - 13:25 115#
Karen - 19:54 55#
Subhi - 11:16 Mod
Jose E. - 14:28 115#
Nita - 11:06 45#
Manish - 12:17 75#


Monday, December 28, 2015

12.28.15 Hendu

Skill: Squat Cleans - 5@65%, 3,3,3,3@80%, 1,1,1@90%

13 Min AMRAP
20 Double Unders
20 Overhead Lunges (45#/25#)
10 Chest to Bar Pull Ups
 


Adam - 170
Abby - 177
Gaby - 168
Tom D. - 231 Rx
Zachary - 224
Becca - 291
Orlando - 172
Regina - 156
Michele - 240
Eric Sr. - 150
Tom T. - 220
Vanessa - 198 Rx
Bernie - 221
Ernie - 288 Rx
Anthony - 150 Rx
Megan - 200
Luis - 220
Josh - 180
Lindsay Z. - 199
Chris S. - 150
Melina - 240
Jenna - 243 Rx
Chase - Mod
Cody - Mod
Freddy - 231
Bob - Mod
Vana - 250
Sean L. - 240
Joe G. - 250 Rx
Danielle - Mod
Marika - 230
Roheet - 240
Courtney - 207
Lauren - AWL
Tony - AWL
Rich E. - 160
Brenda D. - 270
Cindy - 200
Maira - 200
Angel - Mod
Brenda H. - 270
Gina T. - 220
Kristine - 239 Rx
Andres - 181
John - 300 Mod
Jose E. - 200
Hoangdan - 250
Tara - 287 Mod
Ana - 232
Trinh - 225
Simon - 140
Tim - Mod
Charles - 150
Subhi - 252
Manish - 200
Irish - 290




Sunday, December 27, 2015

12.27.15 Syrup

Skill: Sumo Deadlift High Pull - 6,6,6,6,6 (Weight by feel)

4 Rounds for time.
9 Dips
9 Sit Ups
9 Power Snatch (95#/75#)
9 Box Jumps (24"/20")

Jenifer - 11:10 55#
Alex B. - 9:48 55#
Nita - 10:31 45#
Manish - 13:40 75#
Vanessa - 15:01 65#
Delilah - 14:12 60#
Chris D. - 11:35 95#
Sergio - 13:59 95#
Carmen - 14:02 55#
Regina - 14:14 75#
Orlando - 11:49 95#
Laura - 12:17 55#
Kevin - 9:28 75#
Jeron - 16:22 65#
Tara - 18:09 Rx
Sabrina - 7:31 10kg

AWL
Tall Cleans 
1.25 Front Squats

Tony
Lauren
Andres
Sean L. 
Chris T.
Cristina R.
Kristine
Aidean
Jen T.

Saturday, December 26, 2015

12.26.15 Pinto

Skill: Front Squats 4x6 @70-80%

21 - 15 - 9
Toe to Bar
HSPU's

Alex B. - 15:26 Rx
Abby - 5:21
Tom T. - 7:52 Rx
Kristine - 8:38
Brianna - 6:24
Josh - 7:45
Have you met your goals for 2015?  There are a few days left to make it happen!
Penelope - 6:04
Idean - 9:01
Chris T. - 5:30
Ayushi - 4:14
Daniel - 9:08
Tara - 8:38
Mason - 10:49 Rx
Adam - 10:30 Rx
Octavio - 8:00
Vana - 8:12
Bob - Mod
Joe G. - 5:16 Rx
Melina - 7:53
Chris D. - Mod
Vanessa - 6:50 Rx
Delilah - 7:53
Cody - 4:26 Rx
Chase - 4:11 Rx
Lindsay Z. - 3:56
Jenna - Mod
Freddy - 4:34
Joobin - Mod
Brenda D. - Mod
Mike O. - Mod
Nicola - Mod
Tom S. - Mod
Dennis - Mod
Nick B. - Mod
MFF - Mod
Ernie - Mod

Thursday, December 24, 2015

12.24.15 Isabel

Skill: Muscle Ups 5,5,5,5,5

For time.
30 Snatches (135#/95#)

Happy Holidays from the Myo Coaches!

Compare to: 8.17.155.30.15 , 11.12.14

Vanessa - 4:44 65#
Delilah - 7:19 50#
Chris D. - 12:25 115#
Sean L. - 7:26 125#
Gina T. - 4:01 35#
Jenifer - 6:17 55#
Vince - 5:10 65#
Melina - 5:52 55#
Freddy - 6:42 65#
Trinh - 4:50 75#
Cody - 5:03 95#
Chase - 3:18 95#
Megan - 5:51 95#
Jesse - 5:57 Mod
Subhi - 3:41 65#
Joe G. - 4:56 Rx
Rick - 5:05 65#
Joobin - 4:26 Rx
Marika - 4:34 60#
Orlando - 4:53 105#
Regina - 6:13 75#
Nita - 4:50 45#
Ryan L. - 3:55 95#
Nino - 5:49 45#
Manish - 5:00 65#
Carmen - 6:29 55#
Bernie - 8:07 Rx
Gabby - 3:45 35#
Vana - 11:04 60#
Mason - 3:45 115#
Bryan - 7:53 95#
Tom T. - 5:36 115#
Adam - 3:38 95#
Ray - Mod 




Wednesday, December 23, 2015

12.23.15 12 Days of Christmas

Skill: Warm Up!

For time. (40 Min Cap)

1 Front Squat (135#/95#)
2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)

Abby - 31:57

Ayushi - 27:23
Becca- 27:27
Michele - 27:50
Lindsay Z. - 24:00
Eric Sr. - 39:20
Brenda H. - 31:33
Ana - 33:04
Josh - 38:20
Daniel - 37:00
Regina - 37:20
Orlando - 38:56
Chris S. - 39:30
Nicole C. - 32:17
Sean L. - 33:57
Ryan L. - 27:42 Rx
Luis - 26:27
Gina T. - 39:55
Megan - 26:10
Joe G. - Mod
Freddy - 32:48
Courtney - 37:40
Roheet - 36:00
Mason - 25:57 Rx
Cody - Mod
Chase - Mod
Amarjit - 28:50
Jenna - 26:45 Rx
Brenda D. - 27:07 Rx
Steve P. - 35:50
Melina - 28:34
Charlie - 34:52
Dennis - 25:58 Rx
Jason G. - 33:59
Cindy - 32:34
Karen - 38:38
Vanessa - 26:51
Delilah - 30:28
Chris D. - 35:58
Leslie - 26:22
Jesse - 30:59
Nick B. - Mod
Hoangdan - 30:12
Maira - 26:48
Trinh - 29:52
Simon - 32:58
Nino - 39:11
Tom T. - 30:15
Ryan C. - 32:50
Charles - 36:34
Shanon - 26:17 Rx
Subhi - Mod

AWL
Power Snatch 5,5,5,5,3,3,3,1,1
Snatch Deadlifts 5,5,5,5,5 @ 110-120%

Lauren
Tara
Joobin
Ram
Kristine
Angel
Ernie
Irish


Tuesday, December 22, 2015

12.22.15 Antidote

Skill: Back Squats - 2x6@65%, 3x4@75%, 2x2@85%

5 Rounds.
10 Push Press (95#/65#)
25 Double Unders

Holiday Schedule

Lindsay Z. - 8:43 55#
Abby - 5:41 55#
Gaby - 7:39 55#
Tara - 7:39 Rx
Orlando - 6:34 Rx
Carmen - 8:24 Rx
Tom T. - 12:00 Rx
Josh - 8:07 65#
Adam - 8:57 95#
Regina - 7:19 65#
Gabby - 8:38 35#
Becca - 8:38 35#
Winston - 9:35 65#
Michele - 7:05 65#
Gina T. - 10:07 35#
Vince - 10:23 65#
Sean L. - 7:53 95#
Ravi - 8:37 75#
Simon - 11:50 65#
Rick - 8:52 65#
Luis - 8:32 65#
Melina - 7:40 55#
Ernie - Mod
Chase - 6:26 75#
Cody - 6:40 85#
Ray - Mod
Brenda D. - 7:26 Rx
Ana - 6:35 Rx
Mason - 10:11 Rx
Ryan L. - 8:18 95#
Bob - Mod
Joe G. - 3:43 Rx
Roheet - 9:53 Mod
Courtney - Mod
Jenna - 4:16 Rx
Freddy - 8:11 75#
CJ - 4:16 Rx
Justin - 8:47 Rx
Kristine - 7:52 Rx
Andres - 6:34 95#
Brenda H. - 7:39 65#
Hoangdan - 7:31 35#
Trinh - 9:01 45#
Nick B. - Mod
Irish - 7:38 65#
Chris T. - 7:11 95#
Dennis - 5:54 Rx
Bryan - 11:59 95#
Steve P. - 9:46 65#
Karen - 9:37 55#
Cristina R. - 4:59 Rx
Bernie - 6:48 95#
Subhi - 8:46 65#
Nita - 7:11 45#
Manish - 9:40 75#





Monday, December 21, 2015

12.21.15 Bo

Skill: Turkish Get Ups - 10L,10R,10L,10R

4 Rounds
9 Pull Ups
10 Box Jumps (30"/24")
7 Wall Balls (20#/14#)
10 Hollow Rocks
5 Deadlifts (225#/155#)
 
Holiday Schedule

Becca - 9:48 105#
Gaby - 9:09 105#
Winston - 9:17 135#
Abby - 12:03 75#
Marika - 12:03 75#
Melina - 11:33 85#
Orlando - 11:44 225#
Regina - 12:19 135#
Daniel - 12:45 135#
Josh - 10:13 85#
Simon - 10:57 115#
Ravi - 9:08 155#
Megan - 10:41 Rx
Eric Sr. - 15:55 165#
Sean L. - 13:25 Rx
Luis - 8:49 95#
Anthony - 8:26 Rx
Cristina R. - 8:11 Rx
Chris S. - 12:52 185#
Nicole C. - 12:02 85#
Ernie - 7:35 Rx
Freddy - 14:14 145#
Ryan L. - 11:43 Rx
Chase - Mod
Cody - Mod
Mason - 8:44 Rx

Lauren - 9:19 125#
Joe G. - 7:00 Rx
Brenda D. - 12:15 Rx
Bob - Mod
Jenna - 9:40 Rx
Cindy - 13:54 155#
Tara - Mod
Kristine - 10:05 135#
Roheet - 10:51 135#
Jenifer - 11:51 125#
Steve P. - 12:03 220#
Andres - 12:19 185#
Garret - 10:12 155#
Joobin - 8:43 Rx
Chris T. - 12:56 185#
Ana - 12:44 Rx
Jamie J. - 13:20 95#
CJ - 6:34 Rx
Lori - 9:57 85#
Nick B. - Mod
Trinh - 11:31 85#
Maira - 10:45 85#
Manish - 13:06 105#
Angie - 14:01 105#
Jake - 8:35 Rx
Tom T. - 13:10 Rx
Hoangdan - 11:34 110#
 


Sunday, December 20, 2015

12.21.15 Charles

Skill: Cleans 5,5,5,5,5


12 Min AMRAP
12 KB Swings 
9 Burpees
25 Double Unders
9 Toe to Ring

Josh - 165
Cristina R. - AWL
Kristine - 235
Chris D. - 181
Delilah - 238
Sergio - 220
Shanon - 289
Ryan C. - 171
Carmen - 220
Regina - 228
Orlando - 174
Manish - 220
Nita - 225
Adam - 226
Sean L. - 241

AWL
Vana
Jason T.
Joobin
Irish

 

Saturday, December 19, 2015

12.19.15 Jackie

Skill: Power Pulls 7,7,7,5,5,5,3,3,3

For time.
Row 100m
50 Bar Thrusters (45#/33#)
30 Pull Ups

Compare to: 8.17.15 , 2.15.14 , 12.15.13

Ravi - 12:15 Rx
Amelia - 12:51 15#
Megan - 9:48 Rx
Chris T. - 12:50 45#
Nicole C. - 14:17 35#
Chris S. - 14:20 Rx
Ram - 11:21 45#
Dennis - 8:36 Rx
Vanessa - 9:53 Rx
Delilah - 12:52 Rx
Chris D. - 11:20 Rx
Jenna - 9:03 Rx
Lindsay Z. - 11:24 33#
Bob - Mod
Nick B. - 6:59 Rx
Anthony - Mod
Freddy - 17:23 45#
Brenda D. - 11:46 Rx
Ryan L. - Mod
MFF - 7:18 Rx


Friday, December 18, 2015

12.19.15 Tres

Skill: Back Squats 6,6,6,6,6,6 @75%

3 Rounds
30 DB Snatches (30#/20#)
10 Deadlifts (185#/145#)
30 Sit Ups



Gaby - 12:53 105# 
Carmen - 11:35 Rx 
Vanessa - 11:32 Rx
Ravi - 10:18 155#
Eric Sr. - 14:00 135#
Regina - 11:47 Rx
Orlando - 10:55 Rx
Anthony - Mod
Ray - 11:58
Mason - 8:18 Rx
Chase - Mod
Cody - Mod
Ana - 11:00 Rx
Megan - 9:39 Rx
Leslie - 10:52 Rx
Jesse - 12:06 Mod
Daniel - 9:50 Mod
Cindy - 10:23 Rx
Ryan L. - 13:27 Rx
Jenna - 8:08 Rx
Kristine - 11:30 
Chris T. - 12:06 Rx
Nita - 11:09

AWL

Andres
Joobin
Cristina R. 
Jason T.
Vana
Tara