Thursday, May 28, 2009

Thursday 28 May 09

"Helen"
Three rounds for time:
Run 400 meters
21 x 1½ pood Kettlebell swings
12 Pull-ups


as rx'd

1: 3:00
2: 3:22
3: 3:34

Tuesday, May 26, 2009

Tuesday 26 May 09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

as rx'd
1: 2:58
2: 2:59
3: 3:58
4: 4:21
5: 5:43

Monday, May 25, 2009

Monday 25 May 09

10, 9, 8, 7, 6, 5, 4 3, 2, 1 Reps of the following triplet for time:

Power Cleans 115lb
Pull-ups
Kettlebell Swings 24kg

20:15

Thursday, May 21, 2009

Friday 22 may 09

Metcon

5 rounds for time of:

6 power clean 70% 1 rep max front squat
400m run

Wednesday, May 20, 2009

thursday 21 may 09

Metcon

Fran

21-15-9

95lb thruster
pull-ups

I want to see if CFSB helps me with my time on this.

Monday, May 18, 2009

Tuesday 19 may 09

Diane

* Deadlift 70% 1 rep max deadlift
* Handstand push-ups

21-15-9 reps, for time

Sunday, May 17, 2009

Monday 18 May 09

CFSB cool down week

Metcon

5 Rounds for time of:

3 Muscle ups
30 Wall balls 20lb
6 Sumo Deadlift High Pull 135lb

this was the North west qualifier. I want to try it. Good luck

Friday, May 15, 2009

Saturday 16 May 09

Press

warm up
5-4-3-2-1

work set
1-1-1-1

this is our last 1 rep max exercise. Next week we will have a cool down week followed by a warm up week then onto cycle 2. The Format will be changing so heads up.

friday 15 may 09

Front squat

warm up
5-4-3-2-1

work set
1-1-1

no metcon

thursday 14 may 09

Metcon

Heavy half Cindy
AMRAP with 20lb vest of

5 pull ups
10 push ups
15 squats

Monday, May 11, 2009

Tuesday 12 may 09

Deadlift

Warm up
5-4-3-2-1-1-1
Take a few extra warm ups. Get your form down.

Work set
1-1-1-1 or until you fail
Take your time between sets. Don't rush it. Start with double over hand grip until your first fail then try over under grip.

No metcon

Sunday, May 10, 2009

Monday 11 May 09

Back squat

warm up
5-4-3-2-1

work set
1 rep max
1-1-1

So this is the week we are hitting our one rep max. You should know your 5 and 3 rep max by now.
Hopefully one day our 5 rep max will be more then this 1 rep max.

Metcon

I dont see the point cause we should all hit a PR today.

Friday, May 08, 2009

Saturday 09 May 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x3

Metcon

6 rounds for time of:
400m run
20 push ups
30 sit ups

Thursday, May 07, 2009

Friday 08 may 09

Front Squat

warm up 5-4-3-2-1

work set
3x3

metcon

5 rounds for time of:

15 kb swings, 24kg or heavier
15 walking lounge alternating with 24 kg or heavier weight in arms

Wednesday, May 06, 2009

Thursday 07 May 09

Metcon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tuesday, May 05, 2009

Tuesday 05 may 09

Deadlift

Warm up
5-4-3-2-1

Work set
3x3


Metcon

3 rounds for time of:

15 hang power clean 60% 3 rep max
15 pull ups

Monday, May 04, 2009

Monday 04 may 09

Back squat

Warm up
5-4-3-2-1

Work set

3x3

Metcon

5k


Yeah the metcon is easy. I just drove 8 hours and my mind is finished.