Tuesday 09172013

by | Sep 16, 2013 | CrossFit | 14 comments

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.  

Kit

Kit

Fitness

A.  4 Sets

5 x Front Rack Squats (Kettlebells)

45 Sec Rest

5 x Kettlebell RDLs 

45 Sec Rest 

B.  4 Rounds 

10 x Jumping Pull-ups 

15 x Ball Slams 

20 x Squats 

Performance 

A.  4 sets 

3/3 x Bulgarian Split Squats (VERY HEAVY) 

45 Sec Rest 

8 – 10 x Dips or (Max Effort Ring Hold) 

45 Sec Rest 

B.  4 Rounds AFAP 

3 x Muscle-ups or 12 Strict Pull-ups 

30 x Back Squats @ 45lb/35lb 

Sport 

Prison Rules 

A.  Every 15 Secs for 16 Sets 

2 x Thrusters @ 155lb/105lb 

B.  4 Rounds AFAP 

7/4 x Muscle-ups 

30 x Back Squats @ 155lb/105lb 

Games Track 2014 

Follow this link

-Post results under comments

14 Comments

  1. Jim
    Jim on September 17, 2013 at 9:42 am

    A. done
    B. 12:54

  2. Jessi
    Jessi on September 17, 2013 at 10:15 am

    Performance
    A. Done
    B. 12:04

  3. JennF
    JennF on September 17, 2013 at 5:37 pm

    A. Done B. 13:10. Scaled up per Coach Matt. Didn’t mind the squats. Strict pullups need a lot of work– thin blue and thin red banded today.

  4. Marcy
    Marcy on September 17, 2013 at 5:40 pm

    So so glad to have this one over with!
    A. Done
    B. 11:17 @25# (yeah I know…but I’m glad I scaled it…thanks Matt!) with banded pull-ups and banded ring dips

  5. Carrie
    Carrie on September 17, 2013 at 5:51 pm

    A fitness. With 1 pood.
    B. performance. 8:44. Need lots of strict pull up work. Back squat 35#. Feel the burn.

  6. Sara Jech
    Sara Jech on September 17, 2013 at 5:59 pm

    A. Squats with 30lb DBs in each hand, 1 1/2 sets with 1.5 poods in each hand….
    Dips … 4 reps on each set with no band… the other 4 reps with red band..

    B. 9:07 Rx….
    Probably could have pushed a little harder with the squats but with sharing a pull up bar it was tough to judge timing….

    Afterwards…
    5×5 Back Squats
    145, 145, 145, 165, 165

    3×8 DB Curls @ 25lbs

  7. Cally
    Cally on September 17, 2013 at 6:09 pm

    A. squats with 20# DBs, Max effort holding myself up on rings
    B. 11:19, Strict pull ups with bands, 35# squats

    practiced DUs

  8. Susan Kian
    Susan Kian on September 17, 2013 at 6:23 pm

    Sport
    A. Done
    B barely recovered from A! Wasnt pretty but finished it all. Things to work on bouncing the squat and staying calm. The second my chest tightens up which usually happens about 45 sec in I immediately i go into panic mode. I get so scared that im not going to be able to breathe and might die! I’m not dead yet! I need to relax.

    Anyways my legs feel ok so far….

  9. Brandon
    Brandon on September 17, 2013 at 6:52 pm

    Performance:
    A: Done
    B: 10:50 – 3 muscle ups/2 rounds of squats@75, 2rounds@45

  10. Staci Vinz
    Staci Vinz on September 17, 2013 at 6:53 pm

    Sport:…..(well kinda):
    A. Did 8 sets ( shoulder bugging me so stopped. Don’t want to risk injury this close to the Granite Games. Just didn’t warm it up enough).
    B. 10 x over the shoulder ball throws @ 50#
    30 x Backsquat @ 105#
    18:09 (posterior chain got tight at end).

  11. Cyndi
    Cyndi on September 17, 2013 at 7:22 pm

    A. 2x 1 pood Bulgarian split squats & 8 ring dips
    B. performance: 3 MUs and back squats at 85#. Many failed attempts at MUs but didnt give up, got’er done in 16:05

  12. Sue N
    Sue N on September 17, 2013 at 7:35 pm

    12:05. Figuring out what band or how to scale the pull-ups is always a challenge for me. Squats were good!

  13. Ryan N
    Ryan N on September 17, 2013 at 7:42 pm

    A. 2@1 pd, 2@1.5 pd, thanks Jerome for the increase.
    B. 10:15, Red band pull-ups

  14. Nicole Chovan
    Nicole Chovan on September 17, 2013 at 10:09 pm

    A. Done- missed round 9 and had one missed attempt on round 16 (second rep)
    B. 400 m run
    C. Done-ish. 18:24 made 4 of 19 attempts of muscle ups.. real ugly but tried to keep going.