CFP Boot Camp
Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. For more details and to register follow this link. Only 3 spots left!
Lynn
Fitness
A. 4 Sets
30 Sec Dbl Kettlebell Rows
30 Sec Single-unders
B. AFAP
800M Row/Run buy in
3 Rounds
30 x Single-unders
20 x Walking Lunges
10 x Divers
Performance
A. Every 15 Sec for 16 Sets
3 x P Clean + Push Jerks @ 115lb/85lb
B. AFAP
800M Row/Run buy in
100 x Double-unders
80 x Sit-ups
60 x Russian Swings/American Swings @ 1.5 pood/1 pood
40 x Walking Lunges w/KB
20 x Hang Power Cleans @ 95lb/65lb
Sport
A. Every 15 Secs for 16 Sets
3 x P Cleans + P Jerks @ 135lb/95lb
B. AFAP
800M Run/Row buy in
100 x Double-unders
80 x Weighted Sit-ups @ 30lb/20lb
60 x Russian Swings @ 80lb/60lb
40 x OH Lunges @ 45lb/25lb
20 x Hang Power Cleans @ 135lb/95lb
Games Track 2014
Follow this link
-Post results under comments
A. 45# did 3x for first 2 sets, then switched off doing 2x and 1x when i needed a rest.
B. did singles and used the KB just below 1 pood. 55# hang power cleans
done in 19:24
Performance
A. @95# – did first 6 straight, then did 2 reps every round, skipping two rounds total (last round pushed out 3). Tough, but really focused on keeping the form.
B. 15:45 Rx. Did not expect the KB lunges to be the hard thing, sort of forget how much harder those are with weights.
A VERY memorable last week of WODs at the old gym – time to hit the new place!
Performance:
A: @115, missed a couple
B: 13:15 Rx.
A. 2@45#
B.16:47 Row, 150 Singles, Hang Power Cleans @ 45#
performance for
A. @65#
and fitness for
B. finished 3 rds in 12:55 but kept going to build my endurance so I completed 6 rds in 19:30
Run is feeling better and need to challenge myself more!
Perf.
A. 75 #, a miserable failure, probably missed half the reps
B. 16:44 @ 1.5pd, 65#
A. 115lbs
B. 17:09 American swings, full power cleans (didn’t realize they were suppose to be hang), lunges were by far the worst part.
Was very happy with the clean & jerks and swings i didn’t have any shoulder discomfort
A. Done 2 reps instead of 3. 3 sets with 1 rep.
B. 15:52 with 1.5 pood KB
A. weight felt light today…..I went at a comfortably uncomfortable pace.
B. 16:23 1.5 pood -workout was very manageable.
A….40lbs and then droped down to 35. Did 1-2 lifts most sets.
B…13:45 Fitness. Squats instead of lunges.
Performance
A: Failed miserably – 75# – hit a little over half of the reps
B: 15:50 Easier than I though it would be, even with doing 150 SUs , cleans at 65#