Hot chicks of the 603… Kelly and J Spice
Sunday, 5 July 2009
Who's the mystery 603'er behind that beautiful front squat?
Who’s behind that beautiful front squat? It’s long distance 603′er (and Melissa’s sister) Kelly Urban! Kelly visited the 603 last weekend, and asserted her genetic right to a free coaching session with Melissa. J Spice joined in for a few hours on Saturday morning. The girls spent almost two hours working the Coach Boz warm-up, overhead squats and front squats.
J Spice, Melissa and Kelly. Nice Chuck Taylors, ladies!
J Spice put up a new OHS PR, hitting 45# for five reps. She also worked the front squat for the very first time, getting up to 75# for a set of three! Kelly got some coaching on her OHS, hitting some beautiful sets of 5 at 45#. She also improved her front squat rack position, and pulled off 95# reps with gorgeous depth.
They cashed out with some KTEs… and a super Paleo breakfast of eggs, veggies and fresh fruit at Melissa and Jenn’s local downtown diner. The ladies were sore and tired, but still came back Monday morning to work their deadlifts and hit some Man-Makers (pulling over 20 rounds apiece).
J Spice makes the heavy stuff look EASY
Strong work, ladies. It must be those new Chuck Taylors of yours. And… Come back soon, Kelly!
Related posts:
- Congratulations to Mr. and Mrs. Spice Sunday, 19 July 2009 Rest Day Congratulations to Jenn Woods...
- Happy Birthday, Kelly! Thursday, 3 September 2009 Rest Day The 603 wishes a...
- Get those elbows UP Monday, 21 September 2009 Buy-in Coach Boz OHS warm-up Pry...
- Shrug and GO Monday, 13 July 2009 Buy-in Coach Boz OHS warm-up Burgener...
- Kick butt Kelly Monday, 8 June 2009 Buy-in 30 KB swings 20 KB...
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Great work! This is why I love being a ‘long distance 603er’ myself. It’s like one big family (some closer than others
)!
Since I had my schedule screwed up by the 4 day weekend, I did Kristin’s workout yesterday:
50 Jumping Jacks
25 Pushups
50 JJ
25 Squats
50 JJ
25 lunges (each leg)
50 JJ
25 situps
50 JJ
25 pullups (had to kip these cause I was getting TIRED)
50 JJ
25 burpees
TIME: 11:30
Ashley is an evil genius putting those burpees at the end. I think I cursed her in my head a few times before saying it out loud at the end.
Workout for today (since I took my rest day on Friday):
Pullups: one the first minute, two second minute…etc..until I did as many as I could in a minute, then went back down. Got to 10 dead hang pullups, then kipped them going down starting with 9 (I couldn’t get that 10th one out of me) so…came up to 55 dead hang pullups and 45 kipping pullups in 19min. What a great workout that was.
Then did a one minute handstand (well 15 seconds first try, then, strangely, my legs pushed me away from the wall and I lost my balance. Second try: :58 seconds before my arms gave out and I landed on my head…I’m ok.)
HAPPY FOURTH OF JULY EVERYONE!!!
PS. I tried to buy a pair of tall socks for Kristin this weekend, but she wouldn’t let me. I don’t think she is opposed to wearing them, just didn’t like the peace symbols they had on them…lol.