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Tuesday 06032014

2
Jun

Tuesday 06032014

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CFP’s finest.

Performance:

A. Back Squats 4 x 5 reps @ 70%

B. 800m run

3 rounds of

20 walking Lunges

20 Wallball 20/14

20 HR PU

then 800m run

Sport:

A. Back Squat 4 x 5 reps (2 pause/3 regular speed)

B. 800m Run

3 rounds of

16 Front rack lunges (in place) 95/65

8/5 Burpee MU

20 Wallball 25/20

finish with 800m Run

C. 3x 500m row (1:1 rest ratio)

2k row easy

-post results to comments.

16 Responses

  1. Susan

    A.) Strained back yesterday, so skipped the back squats. Did bike, got on foam roller and did some back extensions. Felt a lot better when I was done.
    B.) 20:46 Did wall shots instead of wall balls due to back. Felt really good when I was done and I’m so happy I came in today and kept moving. Running seems to be getting better for me. Liked this workout.

  2. Crysta P

    A. 4 @ 150#
    B. 21:44 (Lunges w 2 – 8kg kb, WB @ 12#, knee PU)…my legs are now jello
    C. 4 x 30 sec planks after class

  3. Sara J

    2 pause 3 regular back squats
    155-165-165-165-175

    B. 18:26
    800 m run
    3 rds
    16 racked lunges @ 65
    20 wall balls @ 16
    20 HR push ups
    800 m run

  4. Staci Vinz

    Sport:
    A. 175 all sets
    B. 20:51 Rx. MU felt good today!
    C. Done
    HS walking practice. Getting more comfortable with it, but still have a long way to go.

  5. Paul Bye

    Performance
    Warmup – made it 1:30 on the handstand hold which I felt pretty good with.
    A. 185-195-205-205-205. Hamstrings were tight.
    B. 17:50 Rx. Push-ups were probably the hardest part at the end, final run was tough but doable.
    C. BIR (Before It Rains): ~ 100x rounds of lawn mowing

  6. JennF

    A. I think I worked up to 165.. not sure.
    B. 20:09 with 65# front rack squats for 2 rounds. 14# WB and HR pushups.
    C. FIT class. Was a little less strenuous tonight, so worked perfectly for a second/aerobic workout. 5 rounds 30/15s 1 minute rest— Orange KB DL (12-15 every round); 10-11 burpeess per round; 16 bird dogs per round; 150ish meters per round.
    D. Abs

  7. Susan Kian

    A. 175 for all
    B sport ~22minutes but did 3 burpees mu instead of 5. Felt fine but I ran really slow…
    Will do the row in am at dahlc…no time after 7:30

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