Wednesday 07102013


-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 [ [email protected] ] 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

Is this a good or bad catch on the snatch?
Is this a good or bad catch on the snatch?

Fitness – Performance

A.  15 minutes to establish a max Clean & Jerk

B.  Nicole

20 Min AMRAP

400M Run

Max Rep Pull-ups



Even – 5 x TNG Squat Cleans

Odd – 5 males/3 females x Bar muscle-ups

B.  Nicole

20 Min AMRAP

400M Run

Max Rep Pull-ups

-Post results under comments  

31 Responses
  1. Angela

    C&J @ 125 (not a PR)
    Nicole was tough for me especially since Karen was so brutal yesterday!
    5+200m run – 43 pull-ups w/red band

  2. Amy K

    Still resting right shoulder
    A) left arm kettlebell swings, squats, and presses 10 each, 5 sets. Weight??

    B) modified Nicole. Substituted left arm ring rows for pull-ups
    6 rounds + 1 400 meter run 70 reps

  3. Sara J

    A. 115lb C&P- Never maxed out on a C&P, so this would be a PR
    B. 6 Rds/ 58 Pull ups with Red Band

  4. Brandon

    A: @95
    Blue band bar mu’s
    B: Nicole, 6rounds-76
    Butterfly as long as I could then went to kipping for the rest. Feeling weak this week, need to eat more.

  5. Rach

    A: cleaned 155#, but failed the jerk (no PR)
    B: nicole: 5 rnds – 54 pullups (majority were butterfly, until I lost control, then kipped), + 400m run.

    then tried Max snatch: 115 (failed 125 (no pr though),
    bench press 3×5: 85, 105, 115.

  6. Nicole Chovan

    A. Clean max of 155 lbs (skipped the jerks today because of my shoulders. No PR)
    B. Nicole : 7+78. Went much better than I expected. Pull-ups were consistent and felt pretty good!

  7. Jessica S.

    130# clean, 5# PR but failed the jerk was able to C&J 125….I think I was tired from yesterday.
    Nicole 7 rounds 63 pull-ups RX.

  8. Fred

    A. 145lb which is the most that I have C&J’ed. But my form was poor

    B. Nicole: 7 rounds and 63 pull-ups. I’ve been experimenting with the kiping pull-up before classes recently but this is the first time that I used them in a WOD; they were a little rough but I was able to do more than when using strict form.

  9. Sara R

    A. C&J 105# attempted 115# cleaned it but wasn’t able to get a full jerk
    B. 5 rds and 45 ring rows

    This was a killer for me….2 things I’m not very good at.

  10. Staci Vinz

    A. 175 Clean (5#PR) missed the jerk twice. I will get you next time!!!
    B. 5 rounds/78 pull-ups
    100 GHD’s

  11. Jennifer Brickley

    I have been gone for 3 weeks. Coming back was a bit rough.
    Sucked at c/j, got 105 but then went down and just did technique.
    5 rds, 59 pullups, red band. I felt like I was sluggish running. Last time I did 72 reps (can’t remember rounds) but it was with a blue band.

  12. Amy S

    A. 105 Clean n Jerk (10 lb PR). Attempted 115#, but dropped the clean coming up from squat! I need to practice more squats!!! Thanks for the tips, Shawn!
    B. 5 rounds, 75 ring rows. I only walked once, which is a big deal for me.

  13. Jenn Frank

    A. Proud of my 140# clean and Jerk (15# PR for the whole movement I guess)… I have Jerked from the bar 140# before, never cleaned this much, I dont think.

    B. Banded pullups 59. I have a terrible kip… and was afraid to use a lighter band… should have.. I didnt feel as exhausted as I could have been.

  14. Roo

    Clean and Jerk – 215lbs. Never really gone for a 1 rep max before, so that would be a PR. 10# over what the board says my clean was from last year. Jerk was the easy part, so need to squat more.

    Nicole – 5 rounds – 97 pull-ups. Got 40 pull-ups my first round and completely burnt myself out for the following ones. Strength is there initially but doesn’t last, which is not surprising considering I’ve been out for a while.

  15. Jessi

    A. No PR today…first time doing jerks in a month or 2? So, kept it light and did a few at 85#.
    B. 5/69. I really need to graduate off of my green band…

  16. Alex G

    A. 155 – first time ever really going for a 1 rep max on this so I suppose its a 40 pound PR.
    B. 7 Rounds – 71. Need to work on kip form – still flailing around like a fish out of water on the bar.

  17. Josh B

    A. 245- clean and jerk PR
    B. 7 rounds-105
    Felt pretty good today however I didn’t do Karen yesterday which probably helped.

  18. Amanda Y

    A. 120# (PR by 5#, cleaned 125# and attempted jerk x2 w/o success)
    B. 6 rounds–47 kipping pull-ups. Holy crap, I graduated from the red band. Still reeling. Can’t believe I could do them…and that many of them. RX!