- The CFP PR challenge and Holiday Party are on January 19th. The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
- 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.
- 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.
Josh Weigel
Fitness
A. Back Squats – 4 x 6
B. Every 90 Seconds for 8 Rounds
10 x Wallballs
5 x Burpees
Performance
A. Back Squats – 5 x 3
B. Every 90 Seconds for 8 Rounds
5 x Thrusters
10 x Burpees
Sport
A1. Back Squats – 1 x 20 (-70lb – 5 Rep Max)
A2. Pull-overs – 1 x 20 @ 45lb
B1. Pronated Pull-ups weighted – 3 x ME w/30 Sec Rest
B2. Ring Push-ups weighted – 3 x ME w/30 Sec Rest
C. Every 90 Seconds for 8 Rounds
5 x Thrusters @ 135lb/95lb
10 x Burpees
Optional Accessory
Skills
A. EMOM – For 15 Minutes
1st Minute – 4 x Ring HSPU
2nd Minute – 1 x No feet Rope Climb
3rd Minute – 10 x UB 36kg Swings
-Post results under comments
A.) 275, 315, 365, 365, 395
B.) 115, this was a rough one for me.
6X2:00 row w/5:00 rest: 548, 552, 552, 552, 544,545m
A) 225 up to 255
B) @95
Performance 75#
It was tough for me.
A. 20 reps @ 125#
A1. 20 pull overs @ 15#
B1. ME probate pull ups 5-5-5 (band assist)
B2. ME ring push ups 8-8-8
C. Sport @ 95#: completed all reps every round.
20 @ 225
Pull ups 12-8-6
Ring push-ups. 10-10-10
Completed wod with 115 lbs
Felt terrible; I wanted to quit so badly.
A. Forgot our progression totals because I was watching the bar bend during Malachi’s final set. BEAST! I think I got to 165 on last round but bailed on the last lift.
B. performance scaled to 65#. Right shoulder doesn’t love thrusters.
Back squats – still going light cuz of knee, 125#
Performance – thrusters at 45# and ball slams –cuz of knee
Good workout, sure wish the knee was fully recovered.
Oly class
Dub practice again and then abs again
3x 10 reverse hypers& GHDs
Sport
A)265
B1)7-7-7
B2)15-11-10
Wod-Completed @135
Kb class: heavy 2 handed (80-86) and one handed swings (44), and push-ups
20 reps at 125 back squat
Tried to do sport but had to move from 95 to 85 after 3 rounds.
Pull-ups 6-5-4
Ring push ups ran out of time
2 weeks off on vacation made me a weenie. This one was rough for me.
Oly class
20 min of DU practice
10 mins ABS
Oly night!
Worked technique–I’m struggling with some lack of confidence and strength. I will get this.
A – 185, 225, 245, 255, 275
B – 95#