2014 05 24
[vc_row][vc_column][text_output]Teams of 2
8 Rounds Each
100m Sprint
10 Burpees
100m Sprint
15 Kettlebell Swings 70/55 (russian)
Notes:
*** partner 1 does one round then tags in partner 2. working back and forth until they both do 8 rounds
*** 100m will equal starting at the back of the gym and running to the start of the road and back
***If you remember who your partner was and what your time was (hint: you should have wrote it down in your journal) bring those old results up.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/3"][text_output]"Old Chad"
also, weak sissy girl chad.
or scarecrow chad
or ladybody chad
or little stick chad
post other possible nicknames to comments[/text_output][image type="thumbnail" float="none" info="none" info_place="top" info_trigger="hover" src="8327"][/vc_column][vc_column width="1/3"][text_output]Now, man chad.
look at him
look...
keep looking[/text_output][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="8347"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="8348"][/vc_column][vc_column width="1/3"][text_output]Here is a video of him last week[/text_output][x_video_embed type="16:9"][/x_video_embed][/vc_column][/vc_row]
2014 05 23
A) 3-position snatch (floor, below, knee, power position) - 4 x 3
C&J - 1.1.1.1.1 (start at 80% of last Wednesday's last rep, try to increase this week)
B) Back squat - warm up, then 2x3 @ 75%, 2x3 @80%, 2x3 @85% of 1RM
C1) 10 DB Push Press, 10 DB double arm rows, 10 windshield wipers - 3 sets, no rest, not for time
** Don't forget: there is no Oly class on Monday 5/26! Come out and do Murph with the rest of the gym (or bring beer and watch everyone else work out.)!
2014 05 23
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Five rounds for total reps of: 50/35 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50/35 pound Weighted Pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds
2014 05 22
A.
5 Rounds - Not for time, Not for score
L-sit 30-45 seconds
4-8 Turkish Get Ups
30-50 Double Unders
Notes:
Go heavy for the TGU
Click here to find out whats happening at CFSB in June!
2014 05 22
2014 05 22
[vc_row][vc_column width="1/1"][container][text_output]A.
Squat 3.3.3.3
B.
10 minutes to establish a Hang Power Clean 3rm
Rest 3 minutes
10 minute amrap of
3 Hang Power Clean and Push Press @ 50% your 3rm
6 Pull Ups
9 Hand Release Push Ups[/text_output][/container][/vc_column][/vc_row][vc_row][vc_column width="1/2"][text_output]Quinn then[/text_output][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="8323"][/vc_column][vc_column width="1/2"][text_output]Quinn Now[/text_output][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="8322"][/vc_column][/vc_row]
2014 05 21
2014 05 21
Amateur
Bench Press 3×5 (add 2.5 lb to last workout)
Collegiate
Bench Press 3×5 @ 85% of 1 RM from Total on Friday
Conditioning
Complete 4 rounds: Each round consists of 3 cycles of the following: Front Squats @ 80% of 1 RM – 2 reps 40 lb Balls Slams – 10 reps 15′ Rope Climb – 1 rep *Rest 2 minutes between rounds.
Come dressed appropriately for the rope climbs please
2014 05 21
CONGRATULATIONS ADAM and WELCOME BABY PEARL!!! We are all so happy for you two! :)
A) Snatch - 1.1.1.1
Then: 5x2 at 70%, rest 2:00-2:30 between sets.
**focusing on just the snatch today-- trying to get quite a few reps under the bar and work up to a heavy single. Then, we'll drop in weight and hit some working sets.
B) Split jerk - 2.2.2
Front Squat - 3x5 (try to increase from last week's 5x5 at 70%)
C) 15 jack knives, 15x3second Superman holds - 4 sets
**IMPORTANT REMINDER: No class next Monday 5/26 on Memorial Day. Come do Murph with the rest of the gym! There will be partner options, so come on out and have fun with your fellow CFSBers.
2014 05 21