The Girls

Fran

Male                                                       

1. Rob Sinclair - 2:24

2. Ryan McAdam - 3:10

3. Mishko - 3:56

4. Rob Bondy - 4:46

5. Richard Nelson - 4:48

Female

1. Kasia Boyd - 4:59

2. Jen Green - 5:17

3. Ashley Wocks - 5:25

4. Alicia Macpherson - 5:53

5.

GRACE

Male

1. Kellen Spence - 2:45

2. Andrew Edge - 3:10

3. Ryan McAdam- 3:11

4. Shawn F- 3:13

5. Chris Rainer- 3:26

Female

1. Mandy Bamborough - 3:03

2. Sue Q - 5:00

3. Katrina Molloy - 5:22

4. Ashley Wocks - 5:50

5. Clancy Jarvie - 6:39

BARBARA

Male


Female

1. Jen Green - 26.49

2. Katrina Molloy - 27:02

ELIZABETH

Male                               

1. Justin Tamane - 6:33

2. Ryan McAdam - 7:28

3. J.P. Poirier - 9:02

4. Tommy Pereiro - 9:29

Female

1. Joyanne Cooper - 13:36

2. Jen Green - 16:17

CINDY

Male                                              

1.Andrew Edge - 20 + 2 pull

2. Craig Hamilton - 18  + 8 PU

3. Rob Bondy - 18

4. Chris Rainer - 16+ 5 push

Female

1. Jen - 18

2. Julie. E - 16 + 6 squats

3. Joyanne - 16 + 9pull

4. Clancy- 16

5.. Katrina- 15+ 4 pull

MARY

Male

1. Rob Sinclair - 13+5 hspu

2. Maciek - 8+5 hspu

3. Mishko - 7+1 Pull-up

4. Justin Wright - 7+1 Pull-up

Female

1. Jen Green - 7+1 Pull-up

2. Joyanne Cooper - 7+5 Squats *2xAbmat (hspu)

ANGIE

Male                              

1. Stony - 18:46

2. Mishko - 18:46

3. Vache - 19:23

4. Mike Mckechnie - 21:33

Female

1. Jen G. - 23:46

2. Julie Elkie - 24:42

3. Katrina Molloy - 16:42 *mini

4. Joyanne Cooper - 26:20 *mini

DIANE

Male                                           

1. Andrew Carnovale 3:12

2. Justin T. - 6:16

3. J. Poirier - 6:38

4. Mike Mckenchnie - 7:25

5. Kory Helowka - 7:22

Female

1. Jen G - 10:04

HELEN

Male                                        

1. Rob Sinclair - 8:55

2. Ryan McAdam - 10:01

3. Mishko - 10:13

4. Rob B - 10:52

5. John N- 9:30

Female

1. Ashley Wocks - 13:02 (1.25 pood)

2. Katrina Molloy - 13:52 (1.25 pood)

3. Julie Elkie - 11:50 (1 pood)

4. Jen Green - 12:51 (1 pood)

5. Danielle O'Grady (1 pood)

ISABEL

Male

1. Kambiz - 3:23

2. Mishko - 4:44

3. Rob B- 11.41

Female

1. Katrina - 4:03

Randy

Male                               

1. Andrew Edge - 4:58

2. Kambiz - 5:17

3. Rob Bondy - 7:00

4. Rob Wilson - 7:09

5. Doug Lennox - 7:09

Female

1. Joyanne Cooper - 6:01

2. Kasia Boyd - 7:07

3. Janelle Dekkema- 7:09

4. Steph Haase - 7:52

5. Ashley Wocks - 8:39

KAREN

Male

1. Andrew Edge - 6:54

2. John- 7:18

3. Rob B- 7:28

4. Tom- 7:50

5. Sutch - 7:52

Female

1. Katrina - 6:37

2. Alicia - 6:52

3. Christine- 6:53

4. Joyanne- 8:02

5. Julie E- 8:15

CHELSEA

Male

1. Mike McKechnie - 30

2. Vache - 30

Female

1. Julie E- 21+ 4 push

2. Katrina - 20 +7 (black)

3.Steph Hoase- 7+13 (black)

JACKIE

Male                                                 

1. Ryan McAdams - 6.33

2. Justin T- 6.56

3. Mishko - 7:07

4. Edge - 7:26

5. Sutch - 7:31

Female

1. Katrina - 9:23

2. Joyanne - 9:36

3.  Jen.G - 9:55

4. Janelle - 10:34

5. Ashley Wocks - 10:48

LINDA

Male

1. Ryan McAdam-  19:24

2. Rob Sinclair- 12:54

Female

NANCY

Male

1. Andrew Edge 12:50

2. Rob Bondy - 13:58

3. Justin T- 16:57

4. Ryan McAdam- 18:27

Female

1. Joyanne- 15:55

2. Julia C- 17:35

3. Swift- 17:50

4. Katrina- 20:42

5. Jen G-

ANNIE

Male                                               

1. Maciek - 6:17

2. Vache - 6:32

3. Ian Veloso - 6:59

4. Rob Sinclair - 7:01

5. Mike Mckechnie - 7:25

Female

1. Ashley Wocks - 5:28

2. Katrina - 5.38

3. Swifty- 6:06

4. Nora- 6:39

5. Julie E - 8.44

EVA

Male                                               

1. Gregg Sutch - 27:44

2. Jason Freeborough - 50:42

3. Doug Lennox - 37:16 *KB 1.5

4: Kellen Spence - 39:42 *KB 1.5

5. Rob Bondy - 39:45 *KB 1.5

Female

1. Katrina Molloy - 31:47 *KB 1.25

2. Ashley Wocks - 37:18 *KB 1.25

3: Julie Elkie - 30:48 *1pd

4. Marry McCue - 33:31 *1pd

5. Danielle O'Grady - 34:33 *1pd

KELLY

Male                                  

1. Rob Sinclair - 22:14

2. McAdam - 23:20

3. Brett B. - 24:25

4. Kyle P. - 25:43

5. Andrew Edge - 26:00

Female

1. Julie Elkie - 25:20

2. Joyanne Cooper - 27:52

3. Katrina Molloy- 31:17

4. Mina - 32:27

5. Ashley Wocks - 33:36

LYNNE

Male

1. Ryan McAdam - 210

2. Mike Mckechnie. - 132

3. Vache - 129

4. Aaron- 111

5.

BADGER

Male

1. Rob Sinclair- 27:56

2. Sutch- 28:50

3. Edge- 29:03

4. Mishko- 30:23

Female

1. Swifty- 33:22

2. Joyanne- 35:52

3. Wocks - 40:40

4. Katrina - 42:23

TABATA THIS

Male                                              

1. Tommy- 59

2.Rob Mulick - 55

3. Mike Mckechnie - 54

4. Joey Wilson - 53

5. Stony Smith - 51

5. Rob Bondy - 51

Female

1. Kasia - 52

2. Jen Green - 51

3. Ashley Wocks - 47

4. Danielle O'Grady - 46

4. Julie Elkie - 46

Jerry

Male

1. Vache - 22:43

2. Matt Denning - 23:00

3. Doug Lennox - 23:03

4. Jonathon Nauman

5. Ryan McAdam - 23:58

Female

1. Danielle O'Grady - 25:19

2. Jackie Wilson - 25:45

3. Julie Elkie - 25:54

4. Joyanne Cooper - 26:37

5. Ashley Wocks - 27:04

RANDY

Male

1. Edge - 4:28

2. Kambiz- 5:17

3. Rob W- 6:15

4. Chris R- 6:25

5. Rob B- 7

Female

1. Joyanne- 6:01

2. Kasia: 7:07

3 Janelle: 7:09

4. Steph H: 7:52

5. Wocks: 8:39

Death by Barbell

Male

1. Richard Nelson - 18:25

2. Andrew Edge - 19:05

3. Kambiz - 22:17

Female

1. Katrina Molloy - 16:04

2. Jen Green

3. Joyanne Cooper

MURPH

Male

1. Tom Waters - 36:05

2. Stony - 36:30

3. Mishko - 36:43

4. Vache - 38:19

Female

1. Julie Elkie - 40:26

2. Katrina Molloy - 47:00

3. Ashley Wocks - 54:29

4. Savannah Swift - 54:37

NATE

Male

1. Justin T: 15+1 mu

2. Rob S: 11+3 hsp

3. Jonathon: 6 +1 mu

RYAN

Male

Female

1. Julie E: 32.66 (green band)

JEREMY

Male

1. Rob Sinclair - 4:13

2. Mishko - 4:17

3. Ryan Bondy - 4:21

4. Mcadam- 5:07

5. Kambiz - 5:07

Female

1. Jen Green - 4:53

2. Janelle Brine - 5:30

3. Katrina Molloy - 5:06

4. Ashley Wocks - 6:21

5. Joyanne Cooper - 6:27

FIGHT GONE BAD

Male

1. Ryan McAdam - 352

2. Justin Muir - 350

3. Andrew Edge - 346

4. Stony - 331

Female

1. Joyanne Cooper - 309

2. Sav Swifty - 298

3. Janelle Brine - 285

4. Janelle Dekkema - 285

FILTHY FIFTY

Male

1. Rob Sinclair - 21:55

2. Stony - 27:00

3. Shawn Fairty - 28:33

Female

1. Katrina Molloy - 24:28

2. Mina Barbuto - 25:30

3. Julie Elkie - 26:39

4: Ashley Wocks - 28:39

5. Savannah Swift - 31:02

 

NASTY GIRLS

Male

1. Justin T- 7:08

2. Ryan McAdam- 8:15

3. Vache- 10:17

4. Rob Sinclair- 11:18

5. Mishko- 12:32

Female

1. Wocks- 26:46

BUCK FURPEES

Male

1. Andrew Carnovale - 4:58

2. Rob Sinclair - 5:34

3. Ryan McAdam - 5:40

4. Mishko - 5:55

Female

1. Savannah Swift - 6:10

2. Joyanne Cooper - 6:38

3. Janelle Dekkema - 6:46

4. Katrina Molloy - 6:52

5. Jen Green - 7:03

D.T

Male

1. Mishko - 11:55

2. Alex Walters. - 12:43

3. Chris R: 13:20

4. Rob Mulick. - 13:26

5. Shawn Fairty. 14:27

 

Female

1. Katrina Molloy - 9:06

2. Savannah Swift 14:50* 95lb

3. Ashley Wocks - 17:35* 95lb

4. Julia C. 9:43* 75lb

5. Julie Elkie - 10:51* 70lb

 



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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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