Congrats to team CFP on their 13th place finish at the 2012 North Central Regional!
Kettlebell classes start this week, check the schedule for our new hours.
A. 5×1 – (1x Clean Deadlift, 1x Power Clean, 1x Hang Squat Clean, 1x Full Squat Clean)
B. 3 Rounds
AFAP
400m Run
21 Kettlebell Swings
50 Double unders
Clean complex: 95 / 115 / 135 / 155 / 135
WOD: 11:40 RX The jumprope and I did not see eye to eye this morning.
Clean complex @135
Wod-9:00Rx
Felt really good, still not 100% over my cold.
Clean complex 55&65
WOD 11:39 (1 pood, 150 singles)
clean complex 65, 85, 105, 125, 145
WOD: 9:46
loved this WOD. It combined three things I’m pretty good at and even though my running still feels a bit clunky I was happy with my times
good stuff. Nice to work out with Mandi, Nate, and Brandon at 8am! did deadlifts, power cleans, and hang cleans today.
WOD: 11 min- rowing, 1 pood swings and 150 singles. Good stuff.
recovery: 5k walk. Knee is feeling oK, not perfect. I cannot wait to squat.
WOD: 12:09, felt good!. Continuing to work on shoulder flexibility with cleans, progress is slow on that. Not sure if it’s all lack of flexibility or some wrist issues too.
85-105-115-125-140
WOD: 3 rounds:
400m row
21 kb swings @ 1.5 pood
25 ball slams @ 15#
11:02
Felt good to do something after a long weekend.
5×1:155, 175, 185, 205, 225
WOD: 11:27 doing single jumps… I pray for the day when I can do doubles!
Clean WOD, 185, 205, 225, 245..(failed on the last clean), 245
WOD 8:32…good to be back!
65/85/105/125/135
Seriously not a runner…
1.5 pood
150 singles
15:xx
13:15 WOD. Blue KB. Singles. Need to buy a rope to practice at home.
65/85/95/115/135
12:00 Rx
Not as bad as I thought it would be. I guess running is getting easier.
WOD : 13:17, blue KB, singles.