CFM Mile

21
Oct

CFM Mile

Pause Overhead Squats x 2 reps (3 sec hold)
45-55-65-70-75%

Run 1 mile with a 40# sandbag
*choose weight and distance carefully

Compare to Nov.2/17

This is amazing! You guys brought in 1219 granola bars on Friday. Thank you so much!
(Old Farts – 542, Young Pups – 677)

20 Responses

  1. Kelly B

    20.2 Scaled (cause I still don’t have my strength back and 35# felt like lifting a truck overhead)

    Score: 860 reps

    Sorry Old Farts…it was all I had in me this morning!

  2. Remi F

    Pause Overhead Squats x 2 reps (3 sec hold)
    45-55-65-70-75%
    45-60-70-75-80# (did 3 reps each instead of 2, oops)

    Run 1 mile with a 40# sandbag
    10:00 (PR)

    did 11:32 in Nov. 2/ 2017

  3. OHS x2 with 3 sec pause
    45 – 55 – 65 – 65 – 65

    Wrist was feeling tight and stiff, but not painful. First bar OHS since January!

    CFM Mile (30# ruck + 40# sandbag)
    15:55

    Glad I went with the extra weight…still struggling with speed, but the weight felt good today. Plus, it makes a great perch for the sandbag.

  4. Fred

    Pause Overhead Squats x 2 reps (3 sec hold)
    45-55-65-70-75%
    35-55-65-75-85-95#
    Started to flex knees in @ 95#… but overall felt much better than in previous OHS
    Stance: wider feet seemed to allow more space to keep upright

    Run 1 mile with a 40# sandbag
    Time: 8:20 (felt good… steady fast pace)

  5. Jackie

    OHS with Darlene

    X 2 with 3 sec pause

    15, 15, 20, 20, 25, 25

    Form work because my shoulder is always cranky.

    CFMile as RX
    12:10

    2014 was 12:07. No improvement; no loss of ability either. This Old Fart will take it!

  6. OHS
    40-40-60-65-70#

    CFM Mile: 10:47
    Did this earlier this summer in 10:45, but did a walk-in that time. Tried to keep a steady pace this time, guess it didn’t work out for me lol

  7. Sam Moody

    Pause Overhead Squats x 2 reps (3 sec hold)
    Scaled to Front squats
    45-55-65-70-75%
    30-35-45-50-55#

    Run 1 mile
    12:18

    Tried a couple reps of the OHS was sore on the back so switched to Front Squats. Also ran the mile with no sandbag because of back.

  8. Gabriel

    OHSx2 w 3 sec hold
    65-80-95-105-115 (based on 150#)

    CFM mile with 40# sandbag
    8:56 – PR of 1:12 from June 20th 2014

    Thanks Kevin!

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