CFP Boot Camp – Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. CFP offers group discounts of three or more, for more details and to register follow this link.
Fitness
A. 4 Sets
10 x Kettlebell RDL
45 Sec Rest
10 x BB or Db Presses
45 Sec Rest
B. EMOM – 20 Mins
Even – 10 x Push Presses
Odd – 10 x Stationary Lunges (Weighted optional)
Performance
A. Every 90 Secs for 5 Sets
2 x Heavy Deadlifts @ 85% +
B. 20 Min AMRAP
200M Run
15 x Wallballs @ 20lb/14lb
15 x Burpees
Sport
Every 15 Secs for 16 Sets
2 x TNG Deadlifts @ 365lb/225lb
B. EMOM – 20 Mins
Even – 10 x Push Jerks @ 115lb/85lb
Odd – 10 x American Swings @ 2 pood/1.5 pood
Games Track 2014 (All Levels)
A. 400M Farmers Carry @ 2 x 2 pood/1.5 pood
-Post results under comments
Fitness- goblet squats 1 pood, rows with white bell. Wod reps: 30-29-29
Oops- that was Tuesday
A.) didn’t go to 85% did 275 for deadlifts
B.) 5 rounds + like 100 meters or so of running P.S., Burpees SUCK!!!!
Busy day, did the fitness workout in my shed- 800 m run beginning and end, A. DL with 53# bell, 45# press. B. 45-55# pp and 15# lunges. 10 min mobility. Good stuff
A. Deadlifts 2 sets @ 125#, 3 sets @ 145#
B. 4 rounds + 200 m run = ROUGH! Felt really tired today.
10 mins mobility.
A. 225
B. 6 + 200 +1
A. Deadlifts @ 175#
B. 5+200
Today was a struggle as I felt drained and sore from the last 5 days! oh and Burpees were awful!!
A. 235
B. 5 rounds
A. Done. I did 16 sets, did the first 4 every 15 seconds then it started to be more like 30 seconds. Not bad seeing as my PR was 225 mid July.
B. Done. Went well!
GT14- done at 1.5 pood with 47 lb sandbag. My grip felt weak. Took me some time with this one. Had to stop quite a bit and re-adjust.
A. 195, 195, 200, 200, 205
Felt strong today!!!!!!!!!!!
B. 6 + 200M + 8
LUNG BURNER!!!!! WOW!!!
I don’t remember any other day that I had to just sit there for about 15 minutes afterwards…. This WOD took a lot out of me!!!
5:30am- ran 4 miles; 32:24
5:30pm- performance- scaled wall balls up to 85# push jerks (5+24 rnds)
Performance
A.. 225
B. 5+200+20
Performance:
A: @285×2, @295×3
B: 6+150m
Scaled up performance for A. 195 tng dl every 15 s for 16 sets. That was heavy enough for me today.
B sport wod rx
One round i only did 5 push jerks and one i did 7 otherwise i did them all.
Farmer carry with 1.5 pood in each hand
Abs and back raisers
FS/BS/Dip Cycle
Sport:
A. Done, hit all reps @ 225. This weight felt easy today. Focused on not breaking form.
B. Done. This workout went well. I had plenty of rest each set to get ready for the next.
GT:
Did with 47# sandbag and 2 x 1.5 poods. Not to bad, worst part was the sandbag weighing down my lower back and the darn straps cutting into my shoulders.
50 x 20# GHD’s
Performance
A. 3 rounds @ 125, 2 rounds @ 155
B. 5 + 100m Rx
Two major accomplishments for me tonight. I used a 14# wallball for the first time, and I dead-lifted my body weight!
Performance
A. first 3 at 145#, last 2 at 165#
B. 4+200
A. 3 sets at 315#, 2 sets 335#
B. 6 rounds with a 25# ball, all the 20s were taken. Laid on my back for a little while after this was done, first time in a long time. I really don’t like burpees.
Performance
A. 215#. Not quite 85% wasn’t feeling it
B. 5 rds + just started 200 (but still finished it) this was just exhausting. Waiting for my sugar detox to be over!
Performance
A. 155#-could have gone heavier, hard changing when doing w a partner
B. 4 + 200M run
That was rough!