- 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. There are only 10 spots left!
- 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.
Rob
Fitness
A. 10 Minutes to Practice the Clean
B. Thrusters – 4 x 5 (From the Rack)
C. EMOM -For as long as possible
5 x Thrusters + 5 x Burpees
20 Min Cap
Performance
A. Cleans – 3 x 1 @ 82.5% w/2 Min Rest
B. EMOM – 10 Minutes
5 x Squat Clean + Thrusters @ 95lb/65lb
C. EMOM – For as long as possible
3 x Power Cleans + 3 x Front Squats + 3 x Jerks
@ 135lb/95lb
20 Min Cap
Sport
A. Take 10 Minutes to establish a 3 rep Max TNG Power Clean
B. EMOM – 10 Minutes
5 x TNG Squat Clean + Thrusters @ 135lb/95lb
C. EMOM – For as long as possible
3 x Power Cleans + 3 x Front Squats + 3 x Jerks
@ 185lb/115lb
20 Min Cap
Optional Accessory
Conditioning
4 Rounds
15 x GHD Sit-ups
30 x Double-unders
10/10 x Kettlebell Snatches @ 1.5 pood/1 pood
-Post results under comments
A. SC 3 x 1 @ 185
B. 3 reps @ 135
C. 6 rds
A. SC 3×1 85,95,105 PR’d by 5lb!!
B. 10 rounds at 55lb
C. 20 rounds at 65lb
Loved this day!!!!
No wod today.
BS: 5×8
105, 125, 145, 155, 165, 175, 180, 185.
Abs: 3×15 ghd & reverse hypers
A) at 95#
B) @65#
C) @85# did every other min
This was a killer workout..
ABS
A. 105#
B. 65#
C. 85# 6 in a row, then skipped 7th, then did 8th , skipped 9 completed 10th, 11th, 12th. YUCK!
Sport:
A. 135
B. 95# till failure (1-2-3-4-6-8-9-10)
C. 2 rds @ 115, every other round for 6 rds @ 95#. Pushed to EPIC failure tonight!!!
100 abmat sit-ups
A. 150lbs
B. done
C. 1 rounds Rx’d then lowered to 115 and lifted some
Perfromance
A. 145#
B. Done Rx
C. 3 rounds + 6 (did 2 rounds at 115#, what was I thinking, dropped to 95# but couldn’t get the jerks on the 4th)
Great workout, humbling.
A.) 225
B.) Done @RX 95lbs
C.) 14 Rounds @ 135
Killer workout
A. 185
B. 95
C. No comment
3×1 clean @ 105
Emom clean thrusters @ 65 only made it to 8 minutes- low back/hip seized up
Did 3 pullups, 8 Ar squats, 3 jerks @95 emom, made it to round 8.
A. 95#
B. 65#
C. 3 @ 85#, 1 round rest, 6 @ 65#. Wrists got messed up with TNGs.