Windy City CrossFit | Chicago, IL

1/31/09

Saturday Surprise!

Show up to find out what the workout is.

**UPDATE** - Workout this morning was...

Team Workout - for time:
Front Squat, 15,000lbs (10,000lbs)
50 sit-ups (each person)
25 burpees (each person)
4K row
50 flutter kicks (each person)
25 box jumps (each person)

*Teams determined weight of bar and divided reps evenly among team members.

Example: Men's Team (15,000) set 150lb for BS = 15,000/150 = 100(Reps) for that Team (team of 4 would get 25 reps each) alternating every 5 reps or so. Higher the weight, less reps; use this as a strategy to get WOD done as fast as possible. Lower weights, more reps, but potentially faster reps...

"Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant."
- Charles A. Cerami

Did you miss the last time we posted the WCCF Athlete Log?  No worries, you can get it HERE.  You'll also find it on the right side of this site under "Athlete Resources."  Now you can keep track of all your PRs, record all your workouts, etc...

Wrist Push-up Prehab

Time to Get Real

Intermittent Fasting 101

Brady relaxes after a recent workout at WCCF

Results:

Team 1:
Karen
Scott
Sherry
Full Throttle
34:58 - 10K, 20"

Team 2:
Jim
Jack
Dage
Harmon
31:22 - 15K, 23"

Team 3:
Whitey
QB Rob
Dee
Huddy
28:54 - 15K, 24"

Team 4:
Evan
Jason
Aaron
33:34 - 15K, 20"

Team 5:
Dingo
Will
Corey
Greg
22:16 - 15K, 24" - 45lb SDHP sub for row

Team 6:
Ferrari
Kyle
Kolb
Drew - jump & step-up
23:26 - 15K, 20" - 45lb SDHP sub for row

Team 7:
Shannon
Val
Colleen - step-up
Kathy - step-up
26:30 - 10K, 20" - 35lb SDHP sub for row

Team 8:
Jeneral - step-up & jump
Kristen L. - step-up & jump
Peyton
Hellyer
34:02 - 10K, 20"

Team 9:
Liz M. - step-up
Bina - step-up
Coco
Mary
40:14 - 10K, 20"

Team 10:
Cam
Andy D.
Schulz
Phil
33:15 - 15K, 23"

Team 11:
Lauren
Nicole W.
26:02 - 5K

Team 12:
Jacob
Steve D.
Kaz
Kevin
31:37 - 15K, 24"

Team 13:
J. Schmigs
Noah
Ryan
35:39 - 15K, 20"

Team 14:
Denise
Liz S.
Donna
33:24 - 7.5K, 20", 3K row

1/30/09

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

"Before you begin a thing, remind yourself that difficulties and delays quite impossible to foresee are ahead.... You can only see one thing clearly and that is your goal.  Form a mental vision of that and cling to it through thick and thin."
- Kathleen Norris

Burgener Warm-up

Core Strength - Deadlift or use a Swiss Ball?

Daily Caffeine Protects Brain

"Holy Bananas!!!" - Dingo

Results (AM Session):

Jacob                 7

Doogie                8

QB Rob               7 - 125lb

Dingo                 8

Yasmin               8 - 55lb

Jack                  7

Dana                 8 - 55lb

Kim                   6 - 55lb

Monahan            6 - 105lb

Tom                   6 - 75lb

Mary                  6 - 75lb

Aaron                7

Sean                  8

J. Marcis            6

Results (PM Session):

Dan W.              7 - 105lb

Steve B.            7

Jane                 7 - 65lb

Regs                 11

Greg                 8

Noah                 6 - 115lb

Newman            6

Dage                 7

K.                     6 - 70lb

Bina                  5 - 55lb

Kevin                6

Hellyer              9 - 65lb

Schulz               7

Val                    9 - 65lb

Nathan              8 - 85lb

Susan                6 - 55lb

Huddy               5

Full Throttle      7 - 55lb

Matt H.              9 - 55lb

Charlie               5 - 75lb

Matlas                6

Krang                 7 - 85lb

Jamie                 7 - 75lb

Shawn                9 - 55lb

Krick                  6 - 95lb

Ferrari                6

1/29/09

For time:

3 rounds
20 box jumps
20 sit-ups

then...

10 rounds
5 pull-up
10 push-up
15 squat

**We've got a couple of new events coming up - a nutrition seminar and a new challenge.  Click HERE for details on the WCCF Nutrition/Feeding seminar.  Click HERE for information on our upcoming "Josh" Challenge.

Hawthorne Effect

Human Dumbbells?

"The most important single influence in the life of a person is another person who is worthy of emulation."
- Paul D. Shafer

Naim "Pocket Hercules" Suleymanuglu performing a 190kg Clean & Jerk at a bodyweight of 60kg.  Just the 7th person in history to Clean & Jerk 3 x his bodyweight.  Incredible.

Results (AM Session):

Zeke                      31:41 - 20", jump

Mike Sr.                  25:53 - 18"

QB Rob                   22:05 - 20", jump

Doogie                   23:42 - 28" - CTB

Dingo                     27:24 - 28"

Yasmin                   23:23 - 20", band, knees

D. Russell               24:16 - 20", band

Jack                       24:44 - 28" - CTB

Brady                     33:32 - 20", ROM(push-up)

Nadine                   44:12 - 20", ROM(pull-up), knees

Evan                      27:59 - 20", jump, ROM(squat)

Bina                       27:52 - 18", jump

Pat                         16:36 - 24"

Kim                        18:00 - 12", band, knees, ROM(squat)

Ana                        17:28 - 18", jump, knees

Leslie                     22:06 - 14", band, knees

Vicki                       19:44 - 20"

Monahan                 24:50 - 20", jump & kip

Rich                        21:25 - 24" - CTB

Jill                          22:16 - 24"

Tom                        27:59 - 20", jump - 5 rounds of 5/10/15

Kathy                      22:11 - 18"

Corey                      18:33 - 24" - CTB

Sean                        13:55 - 24" - CTB

J. Marcis                  10:59 - 24" - CTB

Results (PM Session):

Kent                        20:49 - 20"

Shawn                     14:48 - 18", band, knees

Dan W.                    21:38 - 24"

Kevin                      24:42 - 18", jump

Jason                      23:42 - 20" - CTB

Jamie                     23:36 - 20", band, 5 rounds on knees

Dwight                    20:20 - 24"

Wally                      18:54 - 22"

Regs                        17:15 - 20" - CTB - 20lb vest

Netter                     17:07 - 18"

Lauren                     24:20 - 24"

Butch                       16:07 - 24" - CTB

Newman                   14:24 - 29" - CTB

T.J.                          16:40 - 25" - CTB - 20lb vest for 10 rounds of 5/10/15

Greg                        18:07 - 24"(step-up) - CTB

Noah                       19:30 - 20"

Lori                         25:46 - 18"

Alain                       24:48 - 24", band

Grace                      21:42 - 18", jump, knees

Matlas                     13:05 - 24" - CTB

Kolb                         24:24 - 24"

Donna                      21:07 - 24', band

Nate                        20:49 - 24"

Karen                      22:45 - 18"

Jane                        23:06 - 12"(step-up), jump

Scott                       21:24 - 20", jump

J. Schmigs               24:00 - 18", jump

Mark                       25:43 - 18"

Joel                        18:35 - 25", 20lb vest for 10 rounds of 5/10/15

Kristine                   25:28 - 18", jump, knees

Susan                      19:46 - 12", jump, knees

Hellyer                    18:44 - 20"

Schulz                      18:29 - 20", jump

Nick                         19:38 - 20" - CTB

K.                             18:36 - 18"

Alycia                       22:34 - 12", jump, knees - 5 rounds of 5/10/15

Therese                    18:59 - 20"

Ferrari                      22:11 - 24" - CTB

Acrowbat                  22:03 - 18"

Bruce                        25:08 - 18"

Paul                          21:587 - 20"

Coco                         18:56 - 20"

Cal                            16:07 - 29" - CTB

Mo                             25:13 - 20", band

Drew                         25:53 - 20", band

Kaz                            20:54 - 20"

1/28/09

Hang Power Clean 3-3-3-3-3

"There's only one corner of the universe you can be certain of improving, and that's your own self."
- Aldous Huxley

Paleo Spaghetti?

The Seat of Power

Recovery For The Tactical Athlete

They're Back! - Brady and Nadine

Results (AM Session):

Jacob                   135, 135, 145, 155, 175

Dingo                    225, 225, 235, 235, 245

Yasmin                  65, 65, 70 x 2, 65, 65

Doogie                  185, 185, 195, 195, 200

Ryan                     145, 145, 145, 155 x 2, 155

Brady                    95, 125, 135, 145, 155

Nadine                  55, 55, 60, 65, 65

Zeke                     135, 145, 145, 155 x 2, 155 x 2

Leslie                    65, 65, 65, 65, 65

Tom                       65, 75, 85, 105, 135

Nicole W.               65, 65, 65, 75, 65

Max                      145, 155, 160 x 2, 145, 160 x 2

Corey                   165, 165, 165, 175 x 2, 175 x 2

Vicki                     65, 65, 75, 75, 85

Rich                     165, 185, 205, 225, 235 x 2

Hilary                   55, 45, 45, 45, 45

Sean                     135, 165, 185, 195, 195

Will                      185, 185, 195, 195, 195

J. Marcis               135, 155, 165, 175, 180

Results (PM Session):

Dan W.                  105, 115, 125 x 2, 125 x 2, 110

Ed                         105, 105, 105, 105, 105

Wally                    125, 145, 155, 155, 160

Scott                     85, 95, 110 x 1, 105 x 2, 95

Shannon                 55, 65, 65, 70 x 2, 65

Kevin                     105, 125, 135, 145, 155

Kristen L.               55, 65, 65, 65, 65

Colleen                  65, 65, 65, 65, 65

Shawn                   65, 65, 65, 65, 65

Full Throttle          65, 65, 85, 85, 85

Julie K.                  65, 65, 65, 65, 65

Joel                       175, 185, 200, 205, 225-f

Newman                 165, 165, 175, 185 x 1, 175

Steve D.                 135, 135, 135, 145, 145

Jamie                     75, 75, 75, 75, 75

T.J.                        175, 185, 200-f, 185, 195

Nate                      145, 155, 165, 175 x 2, 175 x 1

BC                         185, 195, 215, 225, 235 x 2

Lori                       75, 75, 80, 85, 90 x 2

Jane                      65, 70, 75, 80, 75

Jon Von                  155, 185-f, 165, 170, 190-f

Lauren                   75, 95, 110, 115, 115

Regs                       185, 195, 205, 225, 235 x 1

Alycia                    45, 50, 55, 60, 65

Aaron                     135, 165, 175, 175 x 2, 175 x 2

Karen                     75, 95, 95, 95, 100

Mac                        95, 115 x 2

Mark                       95, 115, 115, 125, 135

Liz S.                     65, 65, 70, 70, 70

Foto                       75, 85, 95 x 1, 85, 90

Meagles                 75, 90, 100, 105, 105

Mo                         75, 75, 75, 75, 65

Cal                         165, 175 x 1, 165, 175, 185 x 2

Peyton                   75, 95, 85, 85, 90

Val                         75, 80, 85 x 2, 85, 80

Ferrari                   125, 125, 125, 115, 135

Krang                     115, 115, 125, 125, 115

Andy D.                  115, 115, 115, 125 x 2, 125

Jeneral                   65, 70, 70, 75, 75

Liz M.                     65, 65, 70, 75 x 1, 70

Huddy                     135, 145 x 1, 145, 145 x 1, 145

1/27/09

Deadlift Tuesday!!!

Deadlift 3-3-3-3-3

"Keep your fears to yourself, but share your courage with others."
- Robert Louis Stevenson

Rip on Why Not To Look Up When You Squat

Two Interesting Study Results from July 2008 Journal of Strength & Conditioning Research:

ENDURANCE TRAINING NEGATIVELY IMPACTS STRENGTH GAINS DESPITE SEQUENCING
It's long been proven that endurance training hampers strength gains from resistance training, but there has been some question as to how best to combine the two modes in the same session. Should the athlete train endurance before lifting, or lift first, then train endurance? Researchers in Australia found there was no significant difference between the two when it came to overall strength and power gains. They used 41 college phys-ed students as subjects and divided them into four groups: Endurance only, Lifting only, Endurance before Lifting in the same session, and Lifting before Endurance in the same session. The study found that all the groups with the exception of the endurance only group, increased 1RM squat strength and jumping power, but that there was no significant difference between the Lifting before Endurance and Endurance before Lifting groups. However, the Lifting alone group saw strength and power improvements which were significantly greater than when lifting and endurance were combined, irrespective of the intersession sequencing.

STRENGTH TRAINING MAKES ENDURANCE RUNNERS STRONGER LONGER
Fatigue in endurance runners results in decreased stride length, which means they slow down. Researchers in Spain, Arizona and Colorado collaborated a study to research the effects of resistance training on stride length during fatiguing running bouts. Eighteen wall-trained middle distance runners (1500-5000m events) participated and were divided three groups: (1) Periodized strength training; (2) non-periodized strength training; (3) control-no strength training. The strength training exercises used were running specific, and included cleans, snatches, but also consisted of high rep (15-20) exercises using light weights focused on the hamstrings, calves, and hip flexors. In the end, the group performing the periodized weight training experienced no decrease in stride length during interval running sessions, whereas the control group and the group performing a non-periodized strength program did experience decreased stride length.

Jason grinding his way through yesterday's HSPUs

Results (AM Session):

Jacob                305, 305, 305, 325, 335

Doogie               325, 375, 375, 375, 375

Whitey              165, 165, 165, 165, 165

QB Rob              215, 215, 215, 215, 215

Dingo                405, 425, 425, 425, 425

Brady                225, 245, 255, 265, 275

Nadine               95, 105, 105, 115, 135

Andy D.              165, 185, 185, 185, 185

D. Russell            235, 235, 235, 255, 255

Kim                    115, 115, 115, 115, 115

Ana                    115, 115, 115, 115, 115

Pat                     185, 195, 205, 215, 225

Leslie                 115, 115, 115, 115, 115

Monahan             185, 185, 185, 185, 185

Denise                145, 155, 165, 170, 175    

Jamie                 125, 125, 135, 145, 145

Vicki                   125, 125, 135, 145, 145

Jill                      145, 155, 165, 170, 175

Donna U.             95, 95, 95, 95, 95

Bina                    95, 95, 95, 95, 95

Joel                    315, 225, 225, 285, 285

Mary                   125, 135, 145, 145, 155

Results (PM Session):

Dwight                405, 500, 500, 500, 500

Dan W.                165, 175, 175, 185, 195

Matt                    345, 345, 345, 345, 345

Greg                   325, 325, 325, 325, 325

Larry                   325, 335, 345, 350, 360

Lori                    65, 65, 65, 65, 65

Grace                 135, 135, 135, 135, 135

Susan                 135, 135, 135, 135, 135

Colleen              135, 135, 135, 135, 135

Jason                 315, 325, 335, 335, 335

Schmiggy            325, 335, 345, 345, 350

Nick                    365, 385, 395, 395, 365

Steve B.              325, 335, 345, 350, 355

Newman              275, 275, 295, 295, 295

Noah                   175, 185, 205, 225, 255

Nate                   205, 275, 275, 285, 300

Matlas                305, 305 x 2, 315 x 2, 315 x 1, 305

Cam                   175, 185, 205, 225, 255

Alain                  175, 175, 195, 195, 195

Schulz                265, 275, 275, 285, 300

Hellyer               145, 145, 145, 145, 145

Val                     145, 145, 145, 145, 145

Scott                  175, 175, 195, 195, 195

Krang                 225, 225, 235, 235, 245

Mike F.                225, 185, 195, 205, 205

Meagles               185, 195, 200, 215, 220

K.                        175, 180, 185, 190, 200

Kyle                     225, 225, 245, 245, 255

Jon Von                315, 345, 345, 365, 385

Acrowbat             305, 305, 305, 305, 305

Will                      395, 395, 405, 410, 410

J. Schmigs            275, 275

Max                      275, 275-f, 255, 265, 275 x 1

Dee                      315, 345, 355, 365, 315

Paul                     355, 355, 355, 355, 355

Kaz                      225, 245, 245, 245, 255

Alycia                  95, 95, 95, 95, 95             

1/26/09

4 rounds for time:
40 step-ups
15 handstand push-ups
15 pull-ups

"It is not our disadvantages or shortcomings that are ridiculous, but rather the studious way we try to hide them, and our desire to act as if they did not exist."
- Giacomo Leopardi

Greg Everett on the Prodigal Chain

The Unicorn

More Benefits from Low Carb Diet 

Results (AM Session):

Jacob                 18:58 - 20", wall(ROM)

QB Rob               16:58 - 20", box, jump

Dana                   25:50 - 24", wall(ROM), band

Evan                   21:58 - 23", box, jump

Zeke                   20:16 - 20", box, jump

D. Russell            20:42 - 18", box, jump

Jack                    20:45 - 24", box

Bina                    21:04 - 20", box, jump

Pat                     12:41 - 24", box

Kim                     17:19 - 18", box, band

Ana                     16:40 - 18", box, jump

Tom                     21:04 - 20", box, jump

Jim                      19:22 - 20", box

Jill                       19:40 - 20", wall(ROM)

Monahan              20:22 - 20", box

Vicki                    16:38 - 20", box

Kim H.                 20:14 - 20", box

Donna U.              25:15 - 20", box, jump

Peyton                  19:14 - 23", box

Mags                     7:26 - 20", box, jump - 2 rounds

Max                      21:59 - 24", box, band

Nicole W.              20:39 - 23", box, band

Lauren                  29:00 - 23", 65lb shoulder press sub for HSPU - CTB

Team 1:
J. Marcis
Sean
21:26 - 23" - CTB

Results (PM Session):

Dan W.                 19:15 - 23", rack

Denise                  18:30 - 18", wall(ROM)

Shawn                   13:55 - 18", box/wall(ROM), band

Kevin                    20:51 - 20", box, jump

Alain                     20:54 - 20", box, jump

Full Throttle          18:09 - 20", box, jump

Kristine                 11:10 - 12", box, jump - 3 rounds

Joel                      19:54 - 23", wall/band - CTB

Corey                    29:38 - 24" - CTB

Wally                    22:43 - 23", wall/band

Dan T.                   19:00 - 25", box - CTB

Alycia                    18:20 - 12", push-ups, jump

Tricia                     19:05 - 20", box

Nick                       25:32 - 23", band/wall - CTB

Colleen                  17:30 - 24", box

Jamie                    17:29 - 18", wall(ROM), band

Therese                 17:23 - 20", box

Dwight                   18:48 - 24", box

Shannon                 18:38 - 20", wall(ROM)

Greg                      21:46 - 23", wall(ROM) - CTB

T.J.                        20:47 - 23" - CTB

Butch                     23:32 - 23" - CTB

Cam                       18:58 - 23", wall(ROM)

Jason                     33:09 - 23"

Susan                     17:30 - 12", box, jump

Noah                      21:48 - 23", wall(ROM)

Krick                      20:19 - 23", wall(ROM), pull-up(ROM)

Nate                      14:54 - 20", box

Lori                       23:04 - 18", band, pull-up(ROM)

Julie K.                 18:59 - 20", box, band

Schmiggy               20:22 - 23", 95lb shoulder press, jump

Bruce                    19:33 - 20", wall(ROM)

Coco                     18:05 - 20", wall(ROM)

Liz S.                    16:20 - 18", wall(ROM), jump

Scott                     16:50 - 20", box, jump

Matlas                   16:58 - 24" - CTB

Ferrari                   17:03 - 23", wall(ROM) - CTB

Dage                     11:26 - 20", rack, KB swing sub for pull-up (24kg)

Charlie                  9:49 - 18", box, KB swing sub for pull-up (12kg)

Kathy                    26:44 - 18", wall(ROM) - CTB

Donna                   19:53 - 20", wall(ROM)

Mark                     21:15 - 18", box

Kyle                      19:59 - 20", wall(ROM) - CTB

Mac                       18:48 - 20", push-up, KB swing sub for pull-up (12kg)

J. Schmigs             21:02 - 20", box, jump

Karen                    19:58 - 20", wall(ROM)

Joe                        28:45 - 25", wall(ROM) - CTB

Liz M.                    27:52 - 20", box, band

Huddy                   28:18 - 23", wall(ROM) - CTB

Nathan                  28:30 - 23", wall(ROM)

Rich                      27:24 - 23" - CTB

1/25/09

REST DAY / MAKE UP WOD / SKILL WORK

"The past is the tomorrow that got away."
- Leonard L. Levinson

End Range Deranged

Don't Quit

Skill Transfer Exercises for Clean and Snatch 

1/24/09

Team Workout - for time:

21-15-9

Burpee

Wall Ball, 20lb (14lb)

then...

9-15-21

Pull-ups

Sumo Deadlift High-Pull, 85lb (55lb)

"Energy will do anything that can be done in this world."
- Johann von Goethe

Guerilla Fitness Pokes Holes in Excuses Not To Do CrossFit

Exercising Through Injury

Rip on NPR

Friday 4:30pm crew warming up with some PVC snatches

Results:

Team 1:
Cal - CTB
Pat
Huddy
Dee
17:11

Team 2:
Wally
Whitey
QB Rob
Nathan
Matt
18:12

Team 3:
Full Throttle - 45lb, jump
Sherry - jump
Scott - 75lb
Liz M. - jump
21:07

Team 4:
Kim H. - band
Karen
Tricia - band
18:44

Team 5:
Joel - CTB
T.J. - CTB
Rich - CTB
Greg - CTB
15:55

Team 6:
Jack
Kent
17:13

Team 7:
Kristen L.
Kathy - 45lb - CTB
Shannon
Bina - jump
28:07

Team 8:
Hellyer
Coco
Jane - jump
19:05

Team 9:
Tatts
Corey
Jim
Butch
16:43

Team 10:
Lauren - CTB
Therese
18:53

Team 11:
Nate
J. Schmigs - jump
Kenyon - band
Bullet
19:20

Team 12:
Steve D.
Zeke
20:35

Team 13:
Hilary
Donna U.
Nicole W. - band
Lori
21:20

1/23/09

With a continuously running clock do one 95lb Power Snatch the first minute, two 95lb Power Snatch the second minute, three 95lb Power Snatch the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

"Our self-image, strongly held, essentially determines what we become."
- Maxwell Maltz

Rob Wolf FAQ

Zone Aesthetics

Lance Armstrong and Kettlebells 

Results (AM Session):

Jacob               11 - 75lb

QB Rob              7

Doogie              10

Zeke                 10 - 85lb

Drew                10 - 65lb

Susan                9 - 35lb

Nathan             10 - 65lb

Ryan                 9 - 75lb

John                11 - 75lb

Corey               12

Max                  9

Jim                  10

Monahan           10 - 65lb

Leslie                8 - 35lb

Pat                   10 - 75lb

Sam                  10 - 20lb

Ferrari              10 - 85lb

K.                      9 - 45lb

Mary                 8 - 55lb

Jill                    6 - 55lb

Will                  12

Dan T.              10 - 75lb

Coco                 9 - 45lb

1/22/09

Shoulder Press 5-5-5

Shoulder Press 10-7-4 (stay with the same weight and rest 1 minute between sets)

"I do not think much of a man who is not wiser today than he was yesterday."
- Abraham Lincoln

Lactic Acid as Fuel

Ironmaven on Shoulder Health

The Step-Up: A Real Squat Alternative?

Results (AM Session):

Rob              105lb - 95lb
Doogie          155lb, 155lbx3, 155lb - 115lb
Yas                50lb - 35lb
Zeke             95lb, 95lb, 95lbx3 - 75lb
Susan            45lb - 35lb
Ana               50lb - 40lb
Kim               50lb, 50lbx4, 45lbx4 - 35lb
Tom               75lb - 65lbx6 x4 x2
Jim               175lb, 175lbx3, 175x1 - 135x9 x5 x4
Leslie            55lb - 45lb
Monahan       105lb - 95lb
Sam              35lb - pipe
Vicki             55lb - 45lb
Leslie            55lb - 45lb
Dingo            145lb - 115lb
Denise           70lb - 55lb
Nicole W.       55lb - 45lb

J. Marcis        125lb - 105lb

Sean              125lb x 4, 125lb x 4, 125lb x 2 - 105 (10-7-3)

Results (PM Session):

Kent              115lb - 95lb

Dan W.           85lb, 85lb, 85lb x 3 - 55lb(10-6-4)

Wally             115lb - 95lb(10-6-3)

Jane              65lb - 55lb

Kevin             115lb, 135lb(2) - 115lb(10-6-2)

Krick              85lb, 100lb, 85lb - 55lb

Dwight           165lb, 175lb x 2, 175lb x 3 - 135lb

Butch            115lb - 95lb

Steve B.         145lb, 150lb, 155lb x 3 - 115lb

Newman         115lb - 95lb(10-5-4)

Cam               105lb - 85lb(10-6-4)

Alain              55lb - 55lb

Schmiggy       145lb x 2, 135lb, 135lb - 100lb

Nate               105lb, 105lb, 115lb - 85lb

Kaz                 95lb, 105lb, 105lb - 75lb

Regs               140lb, 140lb, 140lb x 4 - 115lb

Schulz            95lb, 105lb, 105lb - 75lb

Hellyer           65lb - 65lb

Adam              105lb - 75lb

Paul                105lb, 115lb, 115lb - 95lb

BC                  115lb - 105lb(10-6-3)

Greg               115lb - 105lb(9-4-3)

Shannon          55lb - 45lb

Dage               185lb, 185lb x 4, 185lb - 135lb(10-5-3)

Kathy              55lb - 45lb

Joe                 135lb , 135lb x 3, 135lb x 4 - 95lb

Donna             65lb - 55lb

Leo                 135lb, 145lb, 145lb - 105lb(10-5-3)

Ferrari            100lb - 95lb

J. Schmigs       85lb, 75lb x 4, 75lb x 3 - 65lb(8-5-3)

Mac                 65lb, 65lb, 75lb - 65lb(10-5-2)

Nick                 135lb - 105lb(10-5-4)

Krang              85lb, 85lb x 4, 85lb x 3 - 65lb(10-6-3)

Cal                  125lb - 105lb(9-6-4)

Peyton             60lb - 55lb

Rich                 145lb - 125lb(10-6-3)

Alycia              35lb - 35lb(7-3-4)

Liz S.               45lb - 35lb(10-7-4)

Bullet              105lb - 75lb