Wednesday 06122013

by | Jun 11, 2013 | CrossFit | 13 comments

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 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm 

Lifting at CFP

Lifting at CFP

Fitness

A.  Pos 1 – 2 Clean Progressions

B.  4 Rounds AFAP 

9 x Hang Power Snatches 

20 x Wallballs 

50 x Single-unders 

Performance 

A.  Hang Clean (Full/Power) – 5 x 3 w/1-2 Min Rest 

B.  Iris 

4 Rounds AFAP 

9 x Power Snatches @ 115lb/85lb 

30 x Wallballs @ 20lb/14lb 

50 x Double-unders 

Sport 

Level 2 

A.  3 Sets NFT 

5 x Scaled Bar-Muscle-ups (Use a band) 

10 x Pistols 

Level 1 

A.  EMOM – 10 Mins 

Even – Hang Power Cleans – Heavy 

Odd – 10 x Pistols 

B.  Iris 

4 Rounds AFAP 

9 x Power Snatches @ 115lb/85lb 

30 x Wallballs @ 20lb/14lb 

50 x Double-unders 

-Post results under comments   

 

 

 

 

 

 

13 Comments

  1. Rach
    Rach on June 12, 2013 at 4:16 pm

    Performance
    A: 85, 105, 125, 135, 140
    B: 18:00 (finished at cap!!) rx

  2. Pat Demeules
    Pat Demeules on June 12, 2013 at 4:21 pm

    A. 75, 95, 125, 125, 125
    B. 14:08 85#, 20#, single unders

  3. Brandon
    Brandon on June 12, 2013 at 5:50 pm

    CFP strength in a.m.
    Level 2 sport:
    A: done
    B: 14:30@85

  4. Cally
    Cally on June 12, 2013 at 5:58 pm

    A. cleans 5X3 at 55# – really worked on form
    B. Performance but substituted cleans for snatch (shoulder hurting). This was a struggle after the sleds yesterday. Maybe needed a recovery type of workout but since I got through it maybe not (just being wimpy)

  5. Susan kian
    Susan kian on June 12, 2013 at 6:16 pm

    Not sure on time 20 or so. Not a great performance. Feeling crappy and tired today. Rest day tomorrow will be good.

    Double under practice 30 minutes afterwards.

    Stretching

  6. Staci Vinz
    Staci Vinz on June 12, 2013 at 6:39 pm

    Strength Programming
    L2: Done
    B: 16:01 Rx

  7. Jenn Frank
    Jenn Frank on June 12, 2013 at 6:40 pm

    A. Cleans at 85# working on form.. nice to have some input from Julie… I’ve never been coached by her before.
    B. Performance. 17+ 75#, and 14#WB, singles. In the SAUNA!

  8. Marcy Colbert
    Marcy Colbert on June 12, 2013 at 7:56 pm

    16:57 fitness … good workout!

    • Marcy Colbert
      Marcy Colbert on June 12, 2013 at 7:57 pm

      Oh and substituted sit-ups (30/per round) for the d-unders

  9. Malachi Johnson
    Malachi Johnson on June 12, 2013 at 9:34 pm

    A.) 185×3, 225×3, 225×3, 235×3, 245×3
    B.) 13:48 – Did singles on rope.

  10. Paul Bye
    Paul Bye on June 13, 2013 at 5:50 am

    Performance
    A. 75-95-95-125-125
    B. 15:38 @85# snatches, @20# wall-balls, singles

  11. Sara G
    Sara G on June 13, 2013 at 8:20 am

    Hang cleans – 35, 35, 55, 55, 65
    Fitness 12:20
    Hang power snatches with 35# bar only
    10# wall ball

  12. John Colbert
    John Colbert on June 13, 2013 at 11:18 am

    A: cleans at 105#
    B; 14:10, snatch @ 65#, WB 16# and singles.