Announcements:
-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.
-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm
PR Challenge is coming up, are you registered?
Free for all members and HGST employees
Fitness – Performance
A1. Close Grip Bench Press – 3 x 10
A2. Ring Rows – 3 x 10
B. 4 Rounds
400M Run or 500M Row
4 Min Rest between Rounds
Sport
A. 45 Min Recovery Z1
B. Mobility WOD
-Post results under comments
19:4- (something)
Rowed- would have rather run.
Sore from Tues, but looking forward to getting into a routine and getting stong again.
A.) 2×10 135#, 1×10 145. Should have pushed all three sets at 145. Also did ring-rows with a box.
B.) 17:32, sprints felt great, little to much rest though.
Extra work after, 3×20 bench at 115# and 5 sets, 6,5,5,4,3, of strict pull-ups with little kip as needed towards the end.
Rowed – Strained my groin during warm up.
averaged 141 for each 500.
135 bench could have done more, short people today for spots.
Other than the strain good work out. Hoping tomorrow there is no running… 🙂
A. 115 for bench
B. 19:24 for the run.
125# 2 rounds 135# 1 round
I really dislike running 19:01
Performance
A. Bench 3×10 @135#, Ring Rows 3×10
B. 18:59 – I know I’m in the minority but I like running 🙂
45 minutes of rowing 7455m
Stretching at home
17:58. That was hot!!!
oly class,
did my PR lifts
A1. 55#, 60#, 65#
A2. Done
B. 19:25 – running
I don’t know what the deal was with this WOD, but this was the first time where I thought I might puke! Maybe the heat got to me.