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Tuesday 01292013

28
Jan

Tuesday 01292013

  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.  There are only 10 spots left!
  • 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.
CFPFIT

CFPFIT

Fitness

A.  Back Squat – 4 x 5  

B.  Good Mornings – 3 x 10

C.  4 Rounds AFAP

10 x Swings

15 x Ring Rows/Jumping Pull-ups

20 x Wallballs

1 Min Rest after each round

Performance

A. Back Squat – 2 x 5 

B1.  Good Mornings – 3 x 10 w/30 Sec Rest 

B2.  Bent Over Barbell Row – 3 x 10 w/30 Sec Rest 

C.  4 Rounds AFAP 

10 x Russian Swings @ 2 pood/1.5 pood 

15 x Pull-ups 

20 x Wallballs @ 20lb/14lb 

1 Min Rest after each round 

Sport 

A1.  Back Squat – 1 x 20 Reps (-50lb – 5 Rep Max) 

A2. Pull-overs – 1 x 20 

B1.  RDL – 3 x 8 – Heavy w/30 Sec Rest 

B2.  Dumbbell/Kettlebell Bent Rows – 3 x 10 w/30 Sec Rest

C.  Unbroken (All Sets)

4 Rounds AFAP

10 x American Swings @ 36kg/24kg

15 x CTB Pull-ups

20 x Wallballs @ 25lb/16lb

1 Min Rest after each round

Optional Accessory  

Skill 

12 MIN EMOM 

Even – 5 x Deficit HSPU 

Odd – 2 x Rope Climbs 

-Post results under comments  

 

17 Responses

  1. Jim

    endurance WOD: 3X(250m, 500m, 750m) resting 1:1
    A. 135lbs
    B. 45lbs
    C. fitness 9:40 1.5 pood kettlebell, jumping pullups, 16lbs wall balls

  2. Staci Vinz

    Sport:
    A1. 20 Reps @ 135#
    A2. Pull Overs @ 25#
    B1. RDL @ 135#
    B2. Bent Rows @ 85#
    C. 15:45 (CTB and WB not unbroken)

  3. Cally

    Performance WOD
    A. 105# (first time over 100# with my gimp knee, felt pretty good!)
    B. Done
    C. 1 pood, red band, 10# wall ball — Only 2 breaks in all 4 rounds, still not squatting all the way but workout felt good tonight.
    Maybe the darn knee is getting better!?!?

  4. Vince Brickley

    Performance:
    A: 5 x 135, 5 x 185
    B1 & B2 done
    C: 12:44 with 2 pood KB and 16# ball. Oh, and used a green band for the pullups. Thought I’d take a step down from the black. Didn’t realize that there were 2 different green bands, and I chose the thinner of the two. I got through 2 really ugly rounds of 15 before I had to stop and do jumping pullups. On the bright side, I did 2 rounds of 15 with a thin green band.

  5. Nate

    Bs. 2 sets of 275 for 5
    Good mornings w bar and bent over rows w 135
    10:44 for the wod. 2pood kettle bell. Jumping pull ups and 20# ball