Announcements
-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.
-Memorial Day Murph is just around the corner. On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present. CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated. Please reserve your shirt before May 13th here.
Fitness
A. Clean Progressions (Pos 1,2,3)
B. 5 Rounds AFAP
5 x Deadlifts
5 x HSPU/Variations
Rest as needed…and then…
w/Partner time permitting (You go I go)
10 x 200m/150m row sprints
Performance
A. Cleans – 5 x 3 @ 70%-75%
B. 5 Rounds AFAP
5 x Power Cleans @ 155lb/105lb
5 x HSPU or Wall Climbs
Rest as needed…and then…
w/Partner time permitting (You go I go)
10 x 200m/150m row sprints
Sport
A. Max Effort TNG Power Cleans @ 185lb/105lb
B. 5 Rounds AFAP
5 x Power Cleans @ 205lb/135lb
5 x Deficit HSPU @ 8inch/6inch
Rest as needed…and then…
w/Partner time permitting (You go I go)
10 x 200m/150m row sprints
-Post results under comments
5+3 squat cleans.) 1 round at 155, and 4 rounds at 175.
WOD.) 4+3, wall climbs. oddly enough, the sprints felt reat after the WOD
A. 115-135-155-155-155
B. 8:35 @135#, Wall-climbs. I didn’t realize how hard wall-climbs would be after doing heavy power cleans.
C. Done (somewhere between 15 and 20 rounds I think, lost count)
7 tng 105#
Wod: 135# clean /hspu (1st 3 rounds of hspu were really fast and last two rounds took longer than 1st three. Thanks for the cheering everyone. 13:36
Performance:
A. 135 – 155 – 185 – 185 – 205
B. 5:59
C. You go I go 5 min. shuttle run
Performance:
A: @70%=135
B: 10:00@135 w/HSPU
C: Tabata Russian twist @ 1pd
5x 5 dead lifts at 55#, and 5 box push-ups. Realized that was too light, so went up to 135# dead lift…and did 2 more rounds.
A. 5×3 85#
B. 95# and wall climbs. 8minutes plus. Tough, but liked it.
C. Done.
Nice to have Nic around. Looking forward to more mornings with his expertise!!
A. 95-100-100-105-105
B. 5:35 @ 105
Sport
A: Tng power cleans @ 105 x7 (max set)
B: wod: @ 125 for cleans (wanted to work on getting under bar w/o splitting to get under, better form).
35’s + 10’s then ab mat for deficit HSPU
9:05 (i think…?)
then lil post wod strength: 5×5 back squats @ 135 w/ Tina & Liz.
A. MAX TNG PC @ 105: 17 reps
B. 7:58 (135#, HSPU w/35# plates)
Strength WOD
CFP Strength at 11
Sport @5:30
B)7:07
Fitness: 90# deadlift and wall climbs 5:28 knee still bothers me with squatting
A.5×3 at 85#
B. 77# and 25# DB press
C. 10×200 m you go I go (5x200m) run
30 minute run
1 hour power yoga
2500m swim