Persistence

“K-Ron”

Alternating Double Tabata of the couplet:

Power Clean (135 lbs/95 lbs)

Push ups

Rest 1 minute.

Perform max rep anchored Abmat situps in 3 minutes.

Alternating Double Tabata is performed as follows:  20 seconds of Power Cleans, followed by 10 seconds of rest, followed by 20 seconds of Push ups, followed by 10 seconds of rest, repeated 8 times for a total of 8 minutes.

  Score total reps of each.  Keep the push ups honest, and the cleans clean!

Your ‘K-Ron’ score is the total reps from the Double Tabata and sit ups.

K-Ron has been one of our stalwart athletes, a foundational member, and an absolute inspiration.

  Despite several conditions that would stop others from pursuing physical activity, let alone elite fitness, it has only spurred her on to consistent and progressive power outputs.  She could not, when she came to us, perform a regular squat to full depth without excrutiating pain.  Now she is performing all our squat variations with full range of motion, and with varying loads; a testament to her patience (sometimes!

) and commitment.

Thank you so much K-Ron, for entrusting us with your capacities.  We are honored to have you at PCF and are excited to see what your future brings!