Get your CFKoP team Ready!
Work in teams 3 or 4 athletes to complete the following for time:
2000M Row
200 Front Squats (95#/135#)
150 DB Push Jerk (25#/45#)
100 Pull-ups
2000M Row
Coaches Notes:
During the row one athlete works, during the exercises in the middle two athletes work at a time.
Quote:
"There are many ways of going forward, but only one way of standing still."
-Franklin D. Roosevelt.
Results:
"Megs Sandwich" Megs/Jay E/Todd B: 33:30 (135/65 bar)
"3M" Mike S/Mike P/Meghann: 41:33 (95/75, 35/25, bands)
"Muy caliente" Kim G/Howard/Peterbutt 39:43 (115/45, 40/20, bands)
Team Wannabees Grans/Nicole S/Dorothy......34:40 65squats/25dbells
Team Olan and the Front Squatters Olan/Rachel/Denise.....37:58
Team Reindeers Donkey/Kevin B/Nina/Karen....33:42
Team Boys&Girls Tamas/Tom H/Cate/Jen S....30:17
"Team Awesome" Nikki/Travis/Kathleen/Mike T. 27:23
"Slackers" Rob Ph/Kevin/Clay 37:23
"Your Team Name Here" Nick/Ditty/Sam B: 40:04 (Scale, Scale, Rx)
"The Black Ducks" John & Tony: 33:28 (Scale/Rx--2/3 Rep Scheme)
"Cardiac Kids" Nathan/Chris S/JP: 39:04
"Decepticons" Sheng Ching/Rob P/Danny: 31:19 (Scale/Rx/Rx)
6AM team results:
ReplyDelete"Megs Sandwich" Megs/Jay E/Todd B: 33:30 (135/65 bar)
"3M" Mike S/Mike P/Meghann: 41:33 (95/75, 35/25, bands)
"Muy caliente" Kim G/Howard/Peterbutt 39:43 (115/45, 40/20, bands)
Great job on a touch chipper everyone! Some really good times on the rower, and great intensity throughout!
I forgot how much fun the morning workouts are, especially with Jay and Todd!!
ReplyDeleteI need to remember this when my alarm goes off!!
Question, has anyone started thinking about what they are going to wear for Festivus this year? We are about half way to that magical day and it will be here before we know it. I was thinking of coming as Jorty Claus....not sure yet.
ReplyDeleteUh . . . ouch.
ReplyDeleteAimee/Jason, please be careful with your programming; Jay nearly freaked out like Rainman when there weren't enough 45# dumbbells :)
ReplyDeleteHey! Easy with the Rainman references....
ReplyDeleteNoon Squatters
ReplyDeleteTeam Wannabees
Grans/Nicole S/Dorothy......34:40 65squats/25dbells
Team Olan and the Front Squatters
Olan/Rachel/Denise.....37:58
Team Reindeers
Donkey/Kevin B/Nina/Karen....33:42
Team Boys&Girls
Tamas/Tom H/Cate/Jen S....30:17
Tough Chipper! Nice sticking to it. Remember, TEAMWORK, and Open Communication!
ReplyDelete"Team Awesome" Nikki/Travis/Kathleen/Mike T. 27:23
ReplyDelete"Slackers" Rob Ph/Kevin/Clay 37:23
tremendous effort out of everyone. There's something about finishing a wod on the erg that is exciting and exhilarating. Maybe it was just b/c it was you guys.
5:30 Results:
ReplyDelete"Your Team Name Here" Nick/Ditty/Sam B: 40:04 (Scale, Scale, Rx)
"The Black Ducks" John & Tony: 33:28 (Scale/Rx--2/3 Rep Scheme)
6:30 Results: (Welcome to your first class, Nathan!)
"Cardiac Kids" Nathan/Chris S/JP: 39:04
"Decepticons" Sheng Ching/Rob P/Danny: 31:19 (Scale/Rx/Rx)
Really superb work on the chipper, gang--way to gut it out through the brutality. Even though the humidity gave us a little break this evening, it was still plenty hot for this one. Ice those quads...they'll thank you later for it!