Monthly Archives: May 2010

Overall Results are in! I am thrilled to be your guys’ coach, THANK YOU!!!!!!

Complete and Complete!  Everything is done and tallied up.  There were some impressive numbers brought by all, just think, in twelve weeks, we get to do this same exact set up again!  Numbers will improve across the board. 

 

Congratulations to Wes Hutchinson and Valerie Calhoun!!  They are the top Men’s and Women’s Rx’d.  Wes at just 155 pounds and Valerie at only 14, I mean, 15 years old!  Lots more fun is to be had!  You two both are awarded a RCF Under Armour T-Shirt!  Keep it up guys (sorry Todd, owners don’t count).

 

The 0’s indicate an absence of that particular day of testing.

 

CrossFit Test Week Results
Overall Athlete  Day #1  Day #2 TOTAL
1 Weygandt, Todd 826 498 1324
2 Hutchinson, Wes 775 478 1253
3 Wolf, Shawn 695 498 1193
4 Jones, Jeff 720 433 1153
5 Flagg, Zach 666 469 1135
6 Talley, Dean 687 443 1130
7 Garvin, Jim 656 470 1126
8 Lyons, Alec 629 493 1122
9 Rogers, Lucas 670 423 1093
10 Carter, Lukas 672 395.5 1067.5
11 Willman, Scott 601 390.5 991.5
12 Sievers, Shane 526 426.5 952.5
13 White, Jason 576 341 917
14 Standridge, Trevor 487.5 382 869.5
15 Jacques, Jared 460.5 341 801.5
16 Berger, Scott 476 321.5 797.5
17 Bracco, Nate 453 335.5 788.5
18 Calhoun, Valerie 460 311.5 771.5
19 Habenicht, Fred 456.5 287.2 743.7
20 Gibbs, Vincent 733 0 733
21 Butler, Clayton 722 0 722
22 Tivey, Ginger 432 277 709
23 McKernan, Jennie 393 263.5 656.5
24 Duke, Devin 614.5 0 614.5
25 Nogaj, Mike 331 244.9 575.9
26 Habenicht, Michelle 342 226.6 568.6
27 McKernan, Trent 0 566 566
28 Renda, Geno 304 249 553
29 Cassidy, Erin 304.5 214.7 519.2
30 Rodriguez, Michael 507 0 507
31 Beverly, Sarah 296 199.1 495.1
32 Luque, Derrick 0 493 493
33 Genochio, Julianne 266.5 204.1 470.6
34 Gonzalez, Kim 269 195.3 464.3
35 Freeman, Deboroh 251 196.7 447.7
36 McGuire, Paul 0 444 444
37 Apodaca, Robert 435 0 435
38 Byrd, Jennifer 223.5 198.9 422.4
39 Barbieri, Aimee 227 173.9 400.9
40 Jones, Kerry 221.5 144.3 365.8
41 Fegard, Stacy 183.5 178 361.5
42 Hunter, Lynn 0 341 341
43 Baughman, Monica 317 0 317
44 Biondi, Sara 315 0 315
45 Sherman, Angela 265.5 0 265.5
46 Huguenot, Caprice 248 0 248
47 Conover, Sara 229.5 0 229.5
48 Miller, Mindy 0 224.7 224.7
49 Malanco, Jessica 193.5 0 193.5
50 Dyer, Donna 188 0 188
51 Keener, Leslie 0 170.8 170.8
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DAY #2 Complete, results are viewable through clicking “Read More” link

Because maxing out in lifts and bodyweight isn’t enough for the crew, to finish up testing, let’s have some fun with “Diane”… “She’s a baaaaaddd kitty!”  Pictured is Lynn Hunter doing HSPU’s with precision against the mirror (Shawn Wolf is NEVER allowed to do this, unless he leaves his credit card on file).

  Athlete Pullups Score Row Cal Dips DL “Diane” Score Total
1 Baron, Gary 65 65 1:39 42 46 438 2:59 36 627
2 McKernan, Trent 31 31 1:36 44 29 450 6:08 12 566
3 Wolf, Shawn 30 30 1:44 40 32 376 4:48 20 498
4 Weygandt, Todd 40 40 1:51 37 18 396 7:48 7 498
5 Hutchinson, Wes 58 58 1:44 40 24 332 4:27 24 478
6 Lyons, Alec 40 40 1:34 45 24 384 DNF 0 493
7 Luque, Derrick 20 20 1:51 37 11 418 5:16 7 493
8 Garvin, Jim 42 42 1:36 44 16 345 4:43 23 470
9 Flagg, Zach 26 26 1:44 41 16 380 8:00 6 469
10 McGuire, Paul 23 23 1:45 39 24 355 10:35 3 444
11 Talley, Dean 38 38 1:40 44 21 340 DNF 0 443
12 Jones, Jeff 41 41 1:31 48 10 330 9:40 4 433
13 Sievers, Shane 10 10 1:40 42 3 356 3:39 15.5 427
14 Rogers, Lucas 10 10 1:35 45 4 353 4:44 11 423
15 Carter, Lukas 32 32 1:31 49 21 286 5:14 7.5 396
16 Willman, Scott 8 8 1:39 42 8 330 9:24 2.5 391
17 Standridge, Trevor 15 15 1:51 37 4 312 4:01 14 382
18 Hunter, Lynn 31 31 1:50 37 13 250 6:55 10 341
19 Jacques, Jared 6 6 1:42 41 4 286 7:32 4 341
20 White, Jason 20 20 1:46 38 10 260 4:16 13 341
21 Bracco, Nate 3 3 1:52 36 0 282 3:53 14.5 336
22 Berger, Scott 8 8 1:47 38 0 262 4:11 13.5 322
23 Calhoun, Valerie 40 40 2:06 31 15 220 6:40 5.5 312
24 Habenicht, Fred 28 6.2 1:44 39 6 220 3:38 16 287
25 Tivey, Ginger 4 4 1:53 37 0 225 4:44 11 277
26 McKernan, Jennie 9 9 2:01 33 7 210 6:56 4.5 264
27 Renda, Geno 15 15 1:56 34 6 176 2:59 18 249
28 Nogaj, Mike 20 4.4 1:57 34 2 198 5:38 6.5 245
29 Habenicht, Michelle 50 11.1 2:05 32 0 165 2:56 18.5 227
30 Miller, Mindy 21 4.7 2:14 30 0 175 3:41 15 225
31 Cassidy, Erin 14 4.7 1:55 35 1 166 4:54 8 215
32 Genochio, Julianne 25 5.6 1:58 34 0 148 3:16 16.5 204
33 Beverly, Sarah 25 5.6 2:10 30 0 155 4:52 8.5 199
34 Byrd, Jennifer 4 0.9 2:23 29 0 150 2:55 19 199
35 Freeman, Deboroha 35 4.7 1:58 34 0 145 4:16 13 197
36 Gonzalez, Kim 26 5.8 2:06 32 0 138 2:53 19.5 195
37 Fegard, Stacy 15 5 2:10 31 0 125 3:02 17 178
38 Barbieri, Aimee 4 0.9 2:23 28 0 125 2:40 20 174
39 Keener, Leslie 7 2.3 2:10 31 0 128 4:50 9.5 171
40 Jones, Kerry 32 5.3 2:18 30 0 100 4:51 9 144
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Adjustments made to DAY #1 testing, click “Read More” link under picture to view.

Pictured above is 17 year old Alec Lyons with a personal record (PR) of 384 pounds on the deadlift!  Awesome job Alec, at 17 and throwing up that much weight, you’re a beast!

Every single person this week took the bull by the horns, worked through the mental frustrations and physical pain to grasp some sort of PR!  This was a totally new method of testing here at Rocklin CrossFit, in the format of a competition.  It was AWESOME!!!  Encouragement, excitement, dedication, persistance, and straight will power left me with the feeling of satisfaction.  I am proud of every single person that gave it their all.  This was a true showing of a CrossFit community. 

 

CROSSFIT- DAY #1
Place: ATHLETE SN CL JERK DU 2 MIN “Grace” Score “Fran” Score TOTAL
1 Baron, Gary 223 296 301 150 1:59 46 4:02 37 1053
2 Weygandt, Todd 181 259 249 53 2:23 45 3:51 39 826
3 Hutchinson, Wes 157 242 220 91 3:57 22 3:09 43 775
4 Gibbs, Vincent 155 242 262 45 3:33 26 10:48 3 733
5 Butler, Clayton 155 240 200 81 5:18 5 3:28 41 722
6 Jones, Jeff 153 211 201 118 5:02 7 4:52 30 720
7 Wolf, Shawn 155 195 220 72 4:32 11 3:23 42 695
8 Talley, Dean 155 196 181 89 2:28 22 3:08 44 687
9 Carter, Lukas 130 220 155 115 2:44 20 4:27 32 672
10 Rogers, Lucas 176 220 220 12 2:32 42 DNF 0 670
11 Flagg, Zach 155 220 220 24 3:56 23 5:14 24 666
12 Garvin, Jim 135 176 205 57 2:53 37 2:58 46 656
13 Lyons, Alec 133 176 219 43 3:30 30 5:00 28 629
14 Duke, Devin 135 210 176 72 3:32 14.5 6:40 7 614.5
15 Willman, Scott 138 200 195 34 3:20 16 4:06 18 601
16 White, Jason 155 200 195 9 4:11 7.5 6:06 9.5 576
17 Sievers, Shane 110 176 176 34 2:47 19.5 5:57 10.5 526
18 Rodriguez, Michael 135 176 176 1 5:01 8 5:30 11 507
19 Standridge, Trevor 108 176 176 18 3:59 9.5 DNF 0 487.5
20 Berger, Scott 110 155 165 29 3:35 12.5 7:33 4.5 476
21 Jacques, Jared 110 155 175 14 5:04 3 10:23 3.5 460.5
22 Calhoun, Valerie 85 118 118 82 4:08 16 3:28 41 460
23 Habenicht, Fred 108 158 158 7 2:57 18 6:24 7.5 456.5
24 Bracco, Nate 110 155 175 5 6:28 1.5 6:44 6.5 453
25 Apodaca, Robert 128 138 138 24 6:06 2 7:01 5 435
26 Tivey, Ginger 88 128 128 55 4:11 14 3:59 19 432
27 McKernan, Jennie 90 110 115 34 2:30 21.5 3:01 22.5 393
28 Habenicht, Michelle 65 95 85 62 2:36 20.5 4:53 14.5 342
29 Nogaj, Mike 88 130 110 2 6:34 1 DNF 0 331
30 Baughman, Monica 75 105 105 22 DNF 0 6:03 10 317
31 Biondi, Sara 65 98 108 20 4:23 6.5 4:11 17.5 315
32 Cassidy, Erin 70 80 90 39 3:05 17 6:11 8.5 304.5
33 Renda, Geno 55 108 118 13 4:44 4.5 6:58 5.5 304
34 Beverly, Sarah 65 95 85 38 4:00 9 9:15 4 296
35 Gonzalez, Kim 55 65 85 37 3:27 15.5 5:16 11.5 269
36 Genochio, Julianne 65 85 75 25 3:58 10.5 6:55 6 266.5
37 Sherman, Angela 65 85 85 16 3:32 14.5 DNF 0 265.5
38 Freeman, Deboroh 55 85 85 1 3:41 12 5:07 13 251
39 Huguenot, Caprice 65 75 85 0 3:58 10.5 5:08 12.5 248
40 Conover, Sara 45 75 75 0 2:52 19 4:48 15.5 229.5
41 Barbieri, Aimee 45 75 75 1 3:32 14.5 4:23 16.5 227
42 Byrd, Jennifer 45 75 75 9 4:32 6 5:06 13.5 223.5
43 Jones, Kerry 45 75 75 0 3:00 17.5 6:10 9 221.5
44 Malanco, Jessica 55 65 65 0 4:08 8.5 DNF 0 193.5
45 Dyer, Donna 45 65 65 0 4:40 5 6:21 8 188
46 Fegard, Stacy 40 55 55 0 3:07 16.5 4:12 17 183.5
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TESTING COMPLETE FROM DAY #1… THERE WILL BE A FEW MAKEUPS TOMORROW.

 

  CROSSFIT- DAY #1   TOTAL
  ATHLETE SN CL JERK DU 2 MIN “GRACE”  * “FRAN”  *  
1 Baron, Gary 223 296 301 150 1:59 44 4:02 35 1049
2 Weygandt, Todd 181 259 249 53 2:23 43 3:51 37 822
3 Hutchinson, Wes 157 242 220 91 3:57 21 3:09 41 772
4 Butler, Clayton 155 240 200 81 5:18 5 3:28 39 720
5 Jones, Jeff 153 211 201 118 5:02 7 4:52 28 718
6 Wolf, Shawn 155 195 220 72 4:32 10 3:23 40 692
7 Talley, Dean 155 196 181 89 2:28 21 3:08 42 684
8 Rogers, Lucas 176 220 220 12 2:32 40 DNF 0 668
9 Flagg, Zach 155 220 220 24 3:56 22 5:14 22 663
10 Garvin, Jim 135 176 205 57 2:53 35 2:58 44 652
11 Carter, Lukas 130 220 153 82 2:44 19 4:27 30 634
12 Duke, Devin 135 210 176 72 3:32 13.5 6:40 6.5 613
13 Lyons, Alec 133 176 219 27 3:30 28 5:00 26 609
14 Willman, Scott 138 200 195 34 3:20 15 4:06 17 599
15 White, Jason 155 200 195 9 4:11 6.5 6:06 8.5 574
16 Sievers, Shane 110 176 176 34 2:47 18.5 5:57 9.5 524
17 Rodriguez, Michael 135 176 176 1 5:01 8 5:30 10 506
18 Standridge, Trevor 108 176 176 18 3:59 9 DNF 0 487
19 Berger, Scott 110 155 165 29 3:35 12 7:33 4 475
20 Jacques, Jared 110 155 175 14 5:04 3 10:23 3 460
21 Calhoun, Valerie 85 118 118 82 4:08 15 3:28 39 457
22 Habenicht, Fred 108 158 158 7 2:57 17 6:24 7 455
23 Bracco, Nate 110 155 175 5 6:28- 3 1.5 6:44 6 452.5
24 Apodaca, Robert 128 138 138 24 6:06 2 7:01 4.5 434.5
25 Tivey, Ginger 88 128 128 55 4:11 14 3:59 18 431
26 McKernan, Jennie 65 110 115 34 2:30 20.5 3:01 21.5 366
27 Habenicht, Michelle 65 95 85 62 2:36 19.5 4:53 13.5 340
28 Nogaj, Mike 88 130 110 2 6:34- 2 1 DNF 0 331
29 Baughman, Monica 75 105 105 22 DNF- 1 0.5 6:03 9 316.5
30 Biondi, Sara 65 98 108 20 4:23 6 4:11 16.5 313.5
31 Renda, Geno 55 108 118 13 4:44 4.5 6:58 5 303.5
32 Cassidy, Erin 70 80 90 39 3:05 16 6:11 7.5 302.5
33 Beverly, Sarah 65 95 85 38 4:00 8.5 9:15 3.5 295
34 Gonzalez, Kim 55 65 85 37 3:27 14.5 5:16 10.5 267
35 Genochio, Julianne 65 85 75 25 3:58 9.5 6:55 5.5 265
36 Sherman, Angela 65 85 85 16 3:32 13.5 DNF 0 264.5
37 Freeman, Deboroh 55 85 85 1 3:41 11.5 5:07 12 249.5
38 Huguenot, Caprice 65 75 85 0 3:58 10 5:08 11.5 246.5
39 Conover, Sara 45 75 75 0 2:52 18 4:48 14.5 227.5
40 Barbieri, Aimee 45 75 75 1 3:32 13.5 4:23 15.5 225
41 Byrd, Jennifer 45 75 75 9 4:32 5.5 5:06 12.5 222
42 Jones, Kerry 45 75 75 0 3:00 16.5 6:10 8 219.5
43 Malanco, Jessica 55 65 65 0 4:08 8 DNF 0 193
44 Fegard, Stacy 40 55 55 0 3:07 15.5 4:12 16 181.5

*SCORE IS DETERMINED BY SUM OF LOAD OF LIFTS, REPS ON DOUBLE UNDERS, AND REVERSE ORDER OF PLACING FROM WORKOUTS “GRACE” AND “FRAN”.  SO IF YOU WERE THE FASTEST, OUT OF 44 PEOPLE, YOU RECEIVED 44 POINTS.  IF THE WORKOUT WAS SCALED, HALF THE POINTS ARE AWARDED.

 

PICTURED IS KIM GONZALEZ POST FRAN… LAUGHING DIRECTLY AT FRAN, I DIDN’T REALIZE IT WAS A JOKE, NEXT TIME WILL BE MORE CHALLENGING!

Posted in Rocklin Crossfit Blog

TESTING UPDATE: DAY #1

Pictured: Wes Hutchinson, his typical post WOD break area.  Trying to go back to sleep after rippin the 5 a.m. class! Gotta love the wet grass!

 

So, I decided to be the guinnea pig for our test days.  Get your rest!  I was able to complete all of the “Day #1” within the allotted one hour class.  It was absolutely horrible!!!!  Much to my dismay, I actually PR’ed on 4 of the 6 events.  Of course, I have never attempted max double unders for two minutes, so I am not counting that.  I must have been in a terrible mood when I decided to put this together for our test week.  There will be an adjustment to the WOD, the finisher, “Fran”, will be lighter weight regardless if you have a fresh, Sub 3:00 “Fran” time.  It took me literally double the time to finish “Fran” than previous attempts.  Classes may also run slightly longer than one hour, dependent upon how many show. 

 

Some people are worried and complaining that the testing is too hard and in no way going to represent the body’s true physical condition.  That argument is only accurate for the last part, “Fran”, that is why the load has been reduced.  So why then, am I programming all this to be done in one hour?  Well, different metabolic pathways are being utilized and tested.  For one, this test is for efficiency of movement to find your one rep max on three events.  The body will not be physically taxed in just a few reps.  The ATP stores will replenish very rapidlly.  Coordination, agility, and rhythm are being tested for simply two minutes in the double unders.  Many people can do double unders, yet lack the ability to stay consistent for a full two minutes.  Lastly, the variable time aspect.  “Grace” and “Fran” will test pure determination and mental strength.  True, your “Fran” time is not going to be as good as fresh.  However, it is the intrinsic motivational factors that need to rise to the challenge.  After the Summer cycle ends, we will test the same exact way.  So in 12 weeks, you will be able to see exactly what this program is doing to you.  I gaurantee your loads will increase, reps will improve, and times on the WOD’s will drop. 

 

I will be scoring these tests and create a leaderboard category.  The tests will be scored as followed:

For Max Load, the total weight lifted is your score

                             +

Double Unders, pullup, and ring dips for reps

A great number to shoot for is 1000!  I will be producing some T-shirts for the “1000 Club” (This helps to separate and even the playing field for those big power lifters that can’t perform bodyweight exercises and vice versa)

And of course a “Test Week” benchmark WOD times.  

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TESTING WEEK- WHAT YOU CAN MEASURE; YOU CAN IMPROVE!

NIKE SPARQ:                                                                    CROSSFIT TEST DAY #1:

KNEELING MEDICINE BALL THROW                                  MAX CLEAN

VERTICAL JUMP                                                                MAX CLEAN

STANDING BROAD JUMP                                                   MAX JERK

PRO AGILITY (“I” TEST)                                                    MAX DOUBLE UNDERS (2 MINUTES)

40 YARD DASH                                                                 “GRACE”

                                                                                        “FRAN”

 

CROSSFIT TEST DAY #2

MAX PULLUPS

MAX RING DIPS

500 m ROW

“ISABEL”

“DIANE”

 

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NEWS

This is the 12th and last week of the Spring Cycle.  There have been numerous “PR’s” (or personal records) set for every one of our athletes.  Yes, class is tough, the WOD’s are brutal and most times make you question why you are even doing them.  However, when it is all said and done, reflect on what you accomplished.  YOU are the one doing the work, not the coaches.  YOU are the one getting the results.  YOU are the one that decides to come in after a long day when you are tired.  YOU are the one that is making the difference in life for a healthy community.  Keep up the great work!  I can simply program the WOD’s and ask that you do them, it is ALL you.  So with that, Rocklin CrossFit is absolutely nothing without you.  THANK YOU for everything.

 

In the past, at the end of the cycle, the facility was essentially shut down with the exception of “testing”.  This time round will be different.  We will still be doing the post cycle testing.  The young athletes will be doing the basics, as it applies directly to their sport: kneeling med ball toss (upper body explositivity), vertical and broad jump (lower body explositivity), pro agility (multi directiona speed and agility), and 40 yd dash (speed).

For the adults however, in the past, no classes were taught.  This time though, it’s gonna be hell!  I will post the testing schedule later this week and testing will include: finding max load in the snatch, clean, jerk, and deadlift; finding max reps of pullups, ring dips, and double unders in two minutes; lastly, 500 meter row, Diane, Fran, Elizabeth, Grace, and Isabel. 

 

This is going to be a blast, gear up this week and get after it, Summer is around the corner and there is some fun to be had!

 

Also, our artwork is finally done and our signs are up.  T-Shirts will be avaible by the end of this week as well.  For you women out there, let me know what kind of “cut” shirt you like, I want the clothing to be comfortable for you and for you to WANT to wear it! 

 

One last announcement: This Saturday, the 22nd, Roseville Fire Department is putting on a charity event at the Fountains in Roseville.  It is a BBQ and Brew Fest.  Rocklin CrossFit made a donation to it and is setting up a pop tent at the event.  So if you’ve nothing to do on Saturday, come by for some good food, live bands, fun and hang out with the crew!  Tickets are just $25 and proceeds benefit local programs in our community.  http://www.rosevillefirefighters.org/index.cfm?Section=15&PageNum=197

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SOUTHWEST REGIONALS (THE TOUGHEST REGION IN THE WORLD!)

What true CrossFitters do post competition whom aren’t old enough for the typical CrossFit adult beverage… Valerie Calhoun, a.k.a. “The O.C.” and “220” enjoys a mammoth sized snow cone after the Games this weekend in Irvine.  Valerie was by far the youngest athlete out there and absolutely dominated in her event!  She put forth major heart, athleticism, drive, and determination in her contribution to the team workouts.  Rocklin CrossFit wound up taking 13th place overall out of approximately 70 teams.  The team consisted of:

Todd Weygandt

Jim Garvin

Chad Augustine

Valerie Calhoun

Lynn Hunter

Ashley Bakken

 

On the individual side, Gary Baron wound up in 14th position overall.  Unfortunately for both, the team and individual, the placings were not high enough to move on to the next level.  Top 8 for teams went and top 4 for individual.

This Region included the fittest of the fit from the entire state of California, Arizona, and Hawaii.  California is the birthplace of CrossFit, thus having some of the most fierce competitors. 

 

Each one of these competitions display true strengths as well as our weaknesses (yes, we ALL have weaknesses).  I encourage every single person that reads this to go to a CrossFit competition.  Words cannot describe the feelings you feel and the things you witness.  With that all in mind, Rocklin CrossFit will now be getting at least one tractor tire in the building in the very near future!

 

Happy Training all and congratulations!

Posted in Rocklin Crossfit Blog

The Southwest Regionals Are In Full Force This Weekend!

There will be a live online feed from this weekend’s upcoming events in Southern California.  Check it out and help cheer us on!  Rocklin CrossFit is sending a team to compete in the Affiliate Cup this year with one individual making it to the individual competition as well.  Help support and encourage and drill us with questions when we return!

 

Follow the link for the live feed!

 

 

 

http://live.crossfit.com/

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No Pain, No Gain

Woodcreek Highschool varsity football player Steven Meyer has been stepping up his game and showing some serious intensity!  Last week I caught him playing on the rings and I told him to do a muscle up.  I briefly explained the concept to him and he made an attempt.  Like 99% of people who try muscle ups for the first time, he was unsuccessful.  However, at the end of a very intense snatch complex WOD, I spent a little time with him and taught the mechanics of the muscle up.  In just under 10 minutes of specific work on the rings, he nailed his first one.  After doing so, with all seriousness, he stated, “Muscle ups are really hard!”  Awesome work man!  Keep it up, now he’s asking his parents to get him some rings for home. 

 

In this picture, Stephen Meyer met “Fran” for the first time and went Rx’d.  Without paying attention to his hands, he finished with a time of 7:30.  Stephen has some serious potential to become a “fire breather” in attacking WOD’s!  Can’t wait to see him in a year!

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