(1+3+5) x 5 sets
Press
Push Press
Push Jerk
Row 1k for time
Compare to Nov.29/13
OR
Row 2k for time
Compare Dec.10/13
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Lab
Front rack lunges x5 per leg
35-55-65-75-85#
DU’s
Front squats x5
60%-70-75-80-85%
85-100-105-115-120#
Scapular pull up hold 5x10seconds
10am class
(1+3+5) x 5 sets
Press, Push Press, Push Jerk
35-40-50-55-60#
Thanks for sharing the bar Claire!
Row 2k for time
8:29. 4 second PR from the end of the last Lifestyle challenge
Great finish on the row.
Great picture!
Open Gym
cleans x 5 working on technique
45-55-65-75-85
Decided to WOD with Christine fun! Always better woding with a friend.
3 rounds
30 sec L Sit ( wow maddening! Legs were bent)
20 Pullups (very broken)
10 thrusters @ 65# all unbroken
time= 9:08
The kids were in no rush to leave so..
1000m row
time = 4:38
Busy morning at the gym! I love how all the kids are around hanging out 🙂 Great way to spend our morning!
The kids are fun, great jobs by moms and dads because they play well together.
Open Gym
(1 Press +3 Push Press +5 Push Jerks) X 5
135-155-165-175-185
WOD
1km Row for Time – 3:55
Thanks for the class Ron!!
Big numbers as usual Jeff, way to move heavy weight.
Mob, WU,
CF Kids Activty…always great trying these out!
(1+3+5) x 5 sets
Press
Push Press
Push Jerk
60-65-65-70…ran out of time for last set – also messed up with weight and started a bit too heavy but other than the press getting difficult, everything else felt good!
Row 2k for time: 8:35 (first time doing this)
Thanks Ron!
Good strong steady pace from start to finish
2nd class & 1st post!
Strength
(1+3+5) x 5 sets
Press
Push Press
Push Jerk
60-65-70-70#
Ran out of time for 5th set – slow getting set up and estimating proper weight, still learning. Need to get better idea of 1RM’s. Comfortable with weight today.
WOD
Row 1k for time – 4:00
Thanks Ron!
Great Job Matt Welcome to CFM!!
Great job on posting! I’m surprised you’re walking today after all the lunges 😉
Keep writing down your numbers during every strength rotation and your rockin in no time.
Welcome Matt!!
Mob. and WUx2 plus 500m row
10 wall balls @ #14
1 press plus 3 push press plus 5 jerks x 5
(55, 60, 65, 70, 75(F on the press) got the push press and jerk
1k row
Time: 4:12
Thanks for the rowing tips Ron!!
Mobility & WU
No show burpees
Strength
I did one round of presses @ 50# but had to stop. My wrist was killing me. Switched to back squats x5 70-75-80-85-90
Row
I didn’t set it for 2k. I finished with 9:49 2018m.
A great way to spend a Sunday morning. Thanks Ron.