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Tuesday 04012014

31
Mar

Tuesday 04012014

Scott

Scott

Announcements 

CFP HQ will now be offering noon classes for all levels Monday – Friday.  We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.  

Need to upgrade your membership?  We’re now offering month to month membership packages for our 3/week and unlimited/week memberships.  Contact us at [email protected] for more information!

Fitness 

A1.  Strict Press – 5 x 5 w/30 Sec Rest (Build) 

A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy) 

B.  3 Sets 

Max UB Set of DB Thrusters (Moderate weight)  

2 Min Max Row (Meters) 

3 Min Rest 

Performance 

A1.  Push Press – 5 x 5 w/30 Sec Rest (Build) 

A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy) 

B.  3 Sets w/Partner  

Max Rep CG Bench Press @ 135lb/95lb or @ 55% 

2 Min Max Row (Meters) 

3 Min Rest 

Sport 

A1.  Push Press – 5 x 5 w/30 Sec Rest (Build) 

A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy)

B.  3 Sets 

8 x CG Bench (Build) 

2 Min Max Row (Meters) 

3 Min Rest 

C.  20 Min AB @ 85% 

Every 2 Mins complete 10 reps of any goat 

D.  EMOM – 12 Mins 

1 – 12 x Renegade Rows 

2 – 15 x GHD Sit-ups   

E.  Bullet Proof Shoulders – Demo Video

-Post results under comments

 

 

13 Responses

  1. Crysta P

    Performance
    A1. PP @ 55, 60, 65, 70, 75
    A2. Swings @ 1pood – trying to do them properly…hips not knees…thanks Michael for the tips…
    B. w/Carrie
    CGBP @ 75lb
    1 – 15?/515m, 2 – 11/523, 3 – 10/503
    have got to get better at pushing through on the last row…

  2. Josh Hoekstra

    Performance
    A1) Push Presses @ 95, 115, 135, 145, 165 (clearly I underestimated myself on the starting set… whoops)
    A2) Swings @ 2 pood – Thinking I should have gone heaver – those KB classes are paying off big time!
    B) 16?/599m, 14?/600m, 11?/586m – Looked easy on paper… had me totally gassed at the end of the third set.

  3. Lindsey Grace

    A1. 65, 75, 80, 85, 85 (probably should’ve gone heavier)

    A2. Green bell

    B. 19 & 534 (55#), 13 & 515 (65#), 10, 505 (70#)

  4. Nicole Chovan

    Let me start by saying I had no motivation of doing anything this morning…however I felt much better after I left the gym! Thanks Matt and 10am crew!

    Sport
    A.85-95-100-100-110 (wasn’t quite sure where to be with these)
    Swings at 1.5 pood
    B. [email protected] — 516
    [email protected] –518
    8 @ 105 –523
    C. Tried to keep it between 12.0-12.8 mph? Averaged about 1:15 on the bike each round.
    Goat work was T2B. First set 5/5 then 7/3 for the rest. Felt very good today. Starting to get better!
    D. Done. Had to play around with weights on Renegade Rows. 2 sets with 10lb DB, 2 with 12.5, and 2 with 15. Only did 12 GHDs because I apparently can’t read. 🙂

  5. Elizabeth

    A1: 55; 60; 60; 65; 70
    A2: kb above yellow, didn’t have a color.

    B: 55- 6/452; 6/452; 4/462

  6. Carrie

    Performance
    A. 65, 85, ,95, 105, 115. KB swings. One up from yellow.
    B. With Crysta!
    75# crazy how I struggle with bench press. 10, 11, 12. Rowing 382, 502, 524
    Love workouts with a breather in between!

  7. Staci Vinz

    Sport:
    A1. 105-115-125-135-145
    A2. 2 pood
    B. 95/547, 105/529, 105×6/525
    D. Renegade rows @ 15-20-20-25-25-25
    15 x GHD’s

  8. Cally

    Performance
    A. PP – 55,65, 65, 70,70
    1 1/2 pood

    B. Bench Press – 20 @55#, 11 @ 65#, [email protected]
    Row – 427, 4XX, 479
    Fun workout, Sara did a great job coaching. Jen was a great partner

  9. Ryan N

    A1. Shoulder accommodation – 1 min handstand holds
    A2. @ 2 pd

    B. CGBP @ 135 – 21/640, 16/608, 14/601
    Rowing totally gassed me tonight! Fun WOD all in all.

  10. Mark Michalski

    A1. Push Press – 5 x 135 lbs

    A2. Russian Swings – 5 x 10 w/2 pood

    B. 3 Sets CG Bench Press @ 135lbx11, x10, x9

    2 Min Max Row (1:50-2:00 500m pace)

    -this was a good workout to come back to after being sick on and off for 3 weeks. I didn’t push myself too hard.