Call Us: (507) 206.4611

Wednesday 09252013

24
Sep

Wednesday 09252013

CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 5 spots left!

The line

The line

Fitness

A.  4 Sets 

30 Sec Man Makers 

30 Sec Ball Slams 

B.  18 Min AMRAP 

400M Run/Row 

15 x Push-ups 

Performance 

A.  Every 15 Secs for 16 Sets 

3 x Deadlifts @ 205lb/115lb 

B.  18 Min AMRAP 

400M Run/Row 

15 x STO @ 135lb/95lb 

Sport 

A.  Every 15 Secs for 16 Sets 

3 x Deadlifts @ 295lb/205lb 

B.  18 Min AMRAP 

400M Run/Row 

15 x STO @ 155lb/105lb 

Games Track 2014 

Follow this link 

-Post results under comments  

18 Responses

  1. Nicole Chovan

    Sport
    A. Done at 175. Sets of 2 or 3. Mostly 2’s. Not quite sure why the heck I can’t pull 175+ off the ground but I can throw it over my head…interesting concept.
    B. 5+400+1. Did 15 ground to shoulder with 50lb med ball.

    GT14 A&B done.

  2. Paul Bye

    Performance
    A. @185# – made it through 12 rounds with 3’s, then 2-1-1-1. Back was a little sore to start and I was trying hard to maintain good form.
    B. 4 rounds + 400m run, @115# STOs. Shoulders sore from Monday but still a great workout – love this combination.

  3. Susan Kian

    Worked on snatch techniques for 45 min before class…..by the time that was over i wanted to eat my left arm…so hungry.

    A. Did light deadlift 125. Felt nice to not struggle for a minute

    B. 3+12 sport rx – had no energy but got thru it.

  4. Sara R.

    performance
    A. @115
    B. 4 + about 50 M (started at 55# for 2 rds then went to 65# for other 2 rds)

    Felt very good! Went light (should have gone heavier!) because i’m not good at running, but that even felt good tonight(steady pace). YAY!!

  5. Cally

    Performance
    A. @115, kept good form throughout (thats Sara for the coaching!)
    B. 4+ 400, row, 55# (thought about doing 65# but did have to break the sets of 15 in to 10 and 5 so 55 was probably right)
    Workouts going well, feeling strong…. seems like I’m getting to really know when and what to scale. Steady improvement.

  6. Staci Vinz

    Sport:
    A. Some 3’s, some 2’s per round ad skipped a couple rounds because of shoulder.
    B. Made it through 400m+15+400m+5 before my shoulder/bad seized up and had to stop. Time to figure out how to fix this before Granite Games……frustrated!!!

  7. Jessi

    A. 85# did 3 rounds of 2 reps mixed into the rest with 3 reps. I hope my form got better through these; I was trying!
    B. 5 even. Row and 45# for weight. I had very little energy and it was rough getting through that – definitely think the past 2 days of not eating much made an impact.
    C. Did 3 minutes of hollow rocks like Juli told me to. Made it to 115.

  8. Mark Michalski

    Performance:
    A. 205x3x16 rounds – hammy’s were on fire!

    B. 6 rounds completed, only used 75lbs for the STO. Nagging shoulder injury, and I wanted to focus more on getting some runs in.