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Monday 02112013

10
Feb

Monday 02112013

  • There will be no classes this Saturday due to the Whole Life Challenge!
  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • 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.

Travis Cooper lifting during the Pendlay Seminar at CFP

W/1/4 

Fitness 

A.  10 Minutes of Snatch Progression 

B.  Deadlifts – 3 x 8 

C.  3 Rounds AFAP 

12 x OHS 

100 x Singles 

Performance 

A.  Snatch – 5 x 2 

B.  Every 90 Seconds for 6 Sets 

15 x Russian Swings – as heavy as possible (focus on hip extension) 

C.  3 Rounds AFAP 

12 x OHS @ 95lb/65lb 

50 x Double-unders 

Sport 

A.  EMOM – 10 Minutes 

3 x TNG Snatches @ 155lb/95lb 

10 x Pistols 

B.  Every 90 Seconds for 6 Sets 

12 x American Swings @ 80lb/53lb 

12 x Ring Push-ups 

C.  3 Rounds AFAP 

12 x OHS @ 135lb/95lb 

50 x Double-unders 

Optional Accessory 

Durability 

A1.  Reverse Hyper – 3 x 15 

A2.  GHD Sit-ups – 3 x 15 

A3.  Banded Pull-aparts – 3 x ME 

-Post results under comments  

 

 

23 Responses

  1. Jim

    A. 3 rounds @ 115 guess I need to lift faster
    B. 3 rounds @ 70lbs 4 rounds @ 88lbs
    C. 8:26 Rx’d Thank God for double unders. I think the last round of OHS took almost as much time as the first two rounds combined but only missed 2 double unders

  2. Jeanne

    A 65 lb. Having trouble balancing today
    B 1.5 POOD
    C 7:03 55 lb/Having a bad double under day….actually a bad day all around but it still felt good.

  3. Susan

    A. 5 x 2 @ 45# (I know, not much, but first time doing this since shoulder injury)
    B. Blue kettlebell (? pood)
    C. 5:33 15 lb bar/100 singles

  4. Cally

    A. 55# (worked on technique as much as possible without squatting all the way)
    B. Blue kettlebell – should have gone heavier
    C. WOD 4:58 (55# push presses and singles)
    Stayed after and practiced unassisted pull-ups….I DID IT!! Now I need to practice so I can do more! Thanks to my Hubby for helping me

  5. Steve Vinz

    A. Done….85, 85, 85, 95, 95
    B. Done…..2 pood (Big Red)
    C. Done…..85 lbs., No double Unders

    Optional…..A1, A3 done, 150 russian twists with 25 lb bumper

    Worked on toes to bar.

    Good workout…..should have gone heavier in the WOD. Could have pushed myself more!

  6. Rach

    A: 5×2 snatch: 65, 75, 75, 85, 95
    B: 2pd kb
    C: wod: RX’d 6:42
    1st rnd, went great! DU’s were great, all went to crapper after that! struggled w/ them from there on…
    then some abs:
    3×10 GHD & reverse hypers

  7. Staci Vinz

    Sport:
    A. @ 95# (no pistols)
    B. @ 1.5 pood completed rounds 1-2-3
    Rd 4- 12+ 9, rd 5- 12, rd 6- 12+ 9
    C. 7:12
    Rev Hyp 3×15
    GHD 3×15
    Banded pull aparts 3x 15

  8. John

    A : 55# 5 X 2
    B: 2 pood , first ime @ 2 pood, not sure if I was swing it or it was swinging me.
    C: 8:47 @ 55# and singles

  9. A: 55#, 65#, 65#, 65#, 55#
    B: 2w/ 20 kg, rest with 1.5 PD (yellow)
    C: 3:49 with 45#, singles (fast at singles but can not get DU, Matt made me do 2 extra OHS because I was not low enough)
    D: band pull-aparts
    OA: 2×15 GHD, 2x rev hyp
    Also swam 3000 meters and cleaned ice off my sidewalks prior to class

  10. Patrick B

    Performance

    A. 65#
    B. 2p – struggled pretty hard on the last set. Might have done better with the next one down (the untapped one…)
    C. 6:31 @ 45# & DUs – I’m pretty sure this was actually my first time doing OHS for a workout so just did the bar to guarantee unbroken. 20/20 should have done 55#. DUs are what held back time. 5 or so reps at a time on last set.

  11. Jenn f

    A. 55, 75, 85, 85, 85
    B. yellow kettle bell
    C. 55 and singles, good thing I didn’t add weight properly, subconsciously I guess I knew it was right for me. I felt good about my squat depth/form….feet sometimes hurt after 450 singles.

  12. Bryan Akervik

    Snatch 5 x 2 – 85, 85, 85, 95, 95
    KB swings – Done – Yellow
    WOD – OHS – 45# + singles – 4:49
    Really need to work OHS…don’t have flexibility to get down with any sort of weight on.