- CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th. Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country. This is a 1 day hands on seminar, the registration fee is 200 dollars. Limited to the first 30 participants, follow this Link to register. There are only 10 spots left!
- The Super Friends Throwdown is on February 23rd starting at 9 am. Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown. Teams must register before January 28th to get a t-shirt for the event. Limited to 12 teams, follow this link to register.
Fitness
A. 10 Minutes to Practice the Snatch
B. Deadlifts – 4 x 5
C. 8 Min AMRAP
60 x Singles
10 x Push-ups
20 x Sit-ups
Performance
A. Snatch – 3 x 1 @ 82.5% @ w/2 Min Rest
B. 3 x Snatch Deadlifts (Perfect) + 3 x Power Snatches
10 Mins @ 95lb/65lb
C. 8 Min AMRAP
30 x Double-unders
20 x Push-ups
10 x T2B
Sport
A. 10 Minutes to establish a 3 Rep Max x TNG Power Snatch
B. 3 x Snatch Deadlifts + 3 x Power Snatches
10 Mins @ 135lb/95lb
C. 8 Min AMRAP
30 x Double-unders
20 x Ring Push-ups
10 x T2B
Optional Accessory
Durability
A1. Reverse Hyper – 3 x 15 – 20 w/30 Sec Rest
A2. Strict Dumbbell Press – 3 x ME w/30 Sec Rest
A3. Banded Pull-aparts – 3 x ME w/30 Sec Rest
-Post results under comment
Fitness:
Got up to 165# on my deadlift (5 reps)
WOD: 4+64 (push-ups weren’t pretty, but none done from my knees…pretty proud of that)
A. snatch was more of a disaster than usual but did get 110 up a couple times
B. done rx’d
C. 4 +45 pushups and T2Bs were messed up. Mini Cindy + 180lbs sled pushing yesterday has me very sore
Snatch 55lb
Performance 3+35 Pushups were hard. I guess I know what I need to start working on. Getting much more consistent with my double unders though.
A. 85#
B. RX
C. 3+16. First WOD with all double unders and no singles 🙂
Sport:
A. 100 (105 x2)
B. Done @ 95#
C. 8 min:
15 medball slams @ 20#
20 ring push ups
10 abmat sit ups
2+ 30
O.A. Work:
A1. 15-15-15
A2. 11-12-12 @ 20# dumbbells
A3. 12-10-10
A. Snatch 65#
B. 55# deadlift & snatch every 30 seconds
C. WOD 4+67 (60 singles, 20 push-ups, 20 sit-ups)
Good workout! Thanks to all the coaches for circulating and giving us pointers on snatches
A: 105
B: Rx weight, missed a couple snatches, should have gone lighter on my first day back
C: 2+64, all du’s unbroken
Fitness
A. Snatch Practice
B. Deadlifts 6 sets of 5 245lbs
C. 3 + 28
Sport
A)205#
B)Done
C)4+30
A. 70#
B. 55#
C. Performance @ 4 + 40
Got DUs now thanks to Alex’s advice on shortening my rope. Push ups were tough. I’d like to see us spend some time on the kipping pull up progression in the future, or at least the dead hang swing as it would translate to K pull ups, K2B, and T2B (and muscle ups…eventually).
Snatch @70
EMOM @ 65
Performance
3+92
Singles and E2E
First workout that I did full push-up… It felt good.. And to start to do 5 at a time. But did the whole thing with full push-up.
30 mins DU practice
Feel like I’m starting to get it.. Got 4 tonight that’s a new PR
Performance
A: 105# (felt great!)
B: done RX’d (maybe shoulda gone a lil heavier…?)
C: 3 + 39 rx’d (stupid push-ups are still harder then hell for me!, fatigue mostly).
then some extra dub work, and core work after.
A. 80#
B. done, asRx
C. 2+119—Alex pushed us to have proper form for push ups (arms in tight by sides) guess it slowed me down, but did strict, and can def feel it!!
Worked on Snatch technique at 75#
EMOM at 75# – Still issues with form (hips) espcially when tired.
WOD – Mix of Fitness and Performance
DU’s, push ups and sit ups
3+17 arms were dead.
Performance : 4 + 30 with singles and toes to rings.
A. Snatch 115
B. Done RX’d
C. 3+101 did singles for jump rope
Performance
A. 95->65# (worked on form – thanks Alex for recording and showing us what we’re doing wrong, very helpful!)
B. 65#
C. 4+56 w/ singles, lying T2B. Gotta work on Kipping…