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 8 spots left
Jenn and Jess
Fitness
A. 4 Sets
30 Sec Russian Swings
30 Sec Hollow Rocks
B. 10 Min AMRAP
20 x Mountain Climbers
5/5 x Dumbbell Snatches
Performance
Prison Rules
A. Every 15 Secs for 16 Sets
3 x Power Snatches @ 115lb/85lb
Strive for perfect movement, the goal of the prison rules is to stay efficient for every single rep even in a fatigued state. If your form starts suffering, skip a round or perform one rep per set.
B. 3 Rounds AFAP
25 x American Swings @ 1.5 pood/1 pood
25 x Burpees
10 Min Cap
Sport
A. Every 15 Secs for 16 Sets
3 x Power Snatches @ 135lb/95lb
B. 3 Rounds AFAP
25 x American Swings @ 2 pood/1.5 pood
25 x Burpees
Games Track 2014
Follow this link
-Post results under comments
A. 95 emphasized form over getting all the reps in
B. 8:48 performance Rx
A. Done at 95 lbs. Kind of a blur of what really happened. Some rounds were 3, some were 2, some were 1. Grip was the weak point today. Hands started to rip again.
B. 9:02 Rx. Tough workout for me today. Not sure why!
GT 14- Part A. done. Went MUCH better than expected.
Practiced muscle ups.
A. 35# worked more on form and technique, did 3 the first 8, then 2, last round I knocked out 3 again.
B. 2+34 (was really disappointed in the 10 minute cap….wish it would’ve been 12 minutes.
Snatches. Did what i could without overdoing it. 95#
Wod: 9:25 i think
This felt ok. I do better with bigger sets and longer breaks. This one was harder than it looked.
Last two workouts have felt pretty good for me. The key is sleep!
Performance:
A. @95lbs
B. 8:42
Sport:
A. Some sets of 3, 2, 1. Made sure not to completely skip any rounds.
B. 9:45- shoulder really bugging me. I gotta get it better in 2 weeks!! Argh!!
50 GHD’s
A. 95#
B. 9:15
Tonight was a good reminder for me of the ramifications of allowing my lifestyle to get a little sloppy. Made it under the cap, but was brutal. Time to reprioritize a bit and get back on track.
A. 55# some 3, some 2. Didn’t skip any rounds
B. 2 + 33. 1 pood on american swings. Slow at burpees. Good WOD.
A. 35#, 3 in a row was tough, missed a few.
B. 2+ 38, thought the burpees would be tough, but swings were harder for me with this one.
Did Steve’s program with him tonight:
6- backsquats 90#
4X8 push press 55,60,65, 75
4×8 bench press 55, 60, 65, 75
4×8 bent row 30,30,30, 35
50 pushups, 50 ring rows for time
Good upper body work out
A. 35# form started to get sloppy, so moved to 2 vs 3 midway through. Did all rounds. Good way to practice form.
B. 2 rounds + 31. Killer for me. But need to work on my weaknesses. Solid WOD.
A. 75lbs… Thinking I hit around 60-65% of them…. Rough! Ripped and that sucks 🙁
B. 9:01 Sport Rx…
Was going to do 1 pood…Matt said No
Was going to do 44lbs…. Matt said No…
LOL
Was happy I did the 1.5 pood… Exhausted after that one!
Performance
A. 65#. Started a few rounds with 3 then down to 2 and finished with a few 3s
B. 9:55 1 pood american swings. Super excited I finished within time. Almost lost my cookies outside. Was tough workout for me. Thanks for checking on me Nate D.
A. Prison Rules: performed 2 TNG Power snatches every round at 75#. (Wasnt sure how it would have felt or how many i would have got done with 3 TNG. But the 2 felt good and completed with what felt like good technique throughout)
B. Sport: 7:42 rx (This was a battle, focused on my breath through the burpees to really try and keep a good pace till I finished.)
A. Snatches with the Bar: 3 sets @ 3 snatches, 13 sets @ 2 snatches
B. 2 rounds + 40 in 10 min
Performance
A. @75# – took two rounds off, but got 3 on all the rest.
B. 2 rounds + 30, Rx. That was a very hard workout, shoulders really feeling it the next day (in a good way!)