FRIDAY
Warm up: 1000m Row + HSPU work for 10min
1st WOD: 6am - 9am
CFCC Workout of the Day
REST 2-3 HOURS
2nd WOD: 9am-12pm
21-15-9
Box Jumps 24"/20
Sumo DL HP 95/65
Rest 6-8 hours
3rd WOD: KAREN For Time
_____________________________________________________________
SATURDAY
WOD 1: 7am
How Far can you go on the minute 1 Clean and Jerk; Guys Must add 15lb every min. Girls Must add 10.
If you fail at a certain wt. you can continue with attempts until the minute is up.
Starting wts: Guys 135lb / Girls 95lb
No you cannot make bigger jumps in wts...follow the progession
REST EXACTLY 20 MINUTES
WOD 2:
HELEN FOR TIME
REST EXACTLY 20MINUTES
WOD 3:
21-18-15-12-9-6-3
kbs 2pd/ 1.5pd
toes to bar
REST EXACTLY 2 hours
WOD 4:
1000m Row
30 BWT back Squats
1000m Row
post times and fuel! See you Monday...team meeting will be arranged and we will discuss the workouts for Regionals...24th-27th we will be training together with the wods posted by HQ.
i know that i'm not on the "team" but i still want to do these workouts:) but not alone. so peeps post your workout times so i can at least have a buddy. boone tomorrow night at 5:30 looks like we get to do karen...for time:) kinky hope all the other black sheep can make it too:)it might be real hard... ha ha ha that's so gross but so funny i can't delete it... ha ha
ReplyDeleteI just talked to Robin and the Sat workouts will start at 8am and not 7am. That's due to the fact that the gym won't be open until 8 with the regular sat am class.
ReplyDeleteJust talked to Robin again...she is driving...WOD 3 on Sat should be burpees/toes to bar not KBS/toes to bar.
ReplyDeletecfcc wod 11:39
ReplyDeletewod 2 4:07
CFCC WOD: 11:24
ReplyDeleteBox Jumps/SDHP: 4:17
Karen: 8:40
Fueled w avocado, macadamias, protein shake, turkey burger patty. Felt good food wise, but shoulders are hammered.
No CFCC WOD..
ReplyDeleteBox Jump/SDHP: 3:47
Karen: 10min flat
In between Box Jump and Karen I had Cliff bar and protein shake. Felt good.
FYI.. I will be doing saturdays WODs from Mesquite. Train Hard!!! See ya soon
ReplyDeleteAlso Robin, I am off work tues, wed and thurs of this week so if the team is getting together one of those days.. I am IN! Sadly I work the entire holiday weekend in the backcountry so I won't be around.
ReplyDeletekaren (yesterday): 9:11
ReplyDeleteclean and jerk: 125#, failed on jerk 135#
helen: 9:10
burpee/toes to bar: 11:01
that was fun this morning... great training experience:) drank water and had a cliff bar shot. i eat everything and anything i can get my hands on, if it's delicious:) feeling great. i'm not doing to afternoon wod. playing with the family. good job everybody. kristen miss you this morning, great job in mesquite:)
C&J: 225 failed clean 240
ReplyDeleteHelen: 8:03 (pr)
Modified burpee TTB: 15:03
1 Mile cool down run to finish it off
Clean and Jerk: 135# Failed twice on 145#.. so dang close!
ReplyDeleteHelen: 10:31
Burp/TTB: 12:10
Row/Bck Squat/Row: 10:50
So I definitely know what NOT to eat.. Protein bars. My stomach was jacked up from them. What has worked so far: protein shakes, almonds, eggs and pre-workout supplement.
Clean and Jerk: #210, failed on the #225 jerk twice
ReplyDeleteHelen: 8:25 pr
Burpees/TTB: 12:24
1 mile cool down.
Worked in the yard all day moving about three loads of dirt and putting in 4 rows of steps.
Ate protein shake, 1/2 avocado, and some dried fruit prior to workouts. Ate cliff shots and some cantaloupe between. Stomach felt good, as did energy level.