37 thoughts on “October 22, 2014”

  1. CFJ Mile
    400 – 1:58
    200 – 0:54
    400 – 2:13
    200 – 0:59
    400 – 2:24

    Strength complex – 3 push press, 2 push jerk, 1 split jerk: up to 90#

    WOD:
    Rowed a slow 2k

  2. CFJ Mile – 8:49 (23 seconds off pr)

    Strength
    135#
    145#
    155#
    175# (failed on the 2nd Push Jerk twice)

    “Jackie” as rx’d
    7:25

  3. CFJ mile 9:51 (pr)

    Strength complex
    65-75-85-95 only did 4 rounds…beat from the mile

    “Jackie”
    12:40 (sloooow still recovering)

  4. CFJ Mile
    400-1:15
    200-:37
    400-1:21
    200-:34
    400-1:11
    Total time=8:58

    3 Push press + 2 Push jerk + 1 Split jerk
    135
    185
    205
    225 (failed on 3rd push press)
    225

    “Jackie”
    As Rx’d
    Row-3:48.9
    Everything unbroken
    Time: 6:47

  5. CFJ Mile – 10:26 (off pr by 0:26)
    Press complex – up to 135# (pr)
    Jackie w/10 push-ups in place of pullups – 9:28

  6. Jenks mile 11:57 (pr by 33 sec)
    Strength up to 100#
    Wod Rx: 16:42 first rx’d wod in a while- jam packed hour -I am le tired.

  7. CF Koda Norman

    5×5 Tempo back squats 2/2/x/2 @ 215

    WOD: 2 rounds of
    30 sec row
    2 min rest
    30 sec dips
    2 min rest
    30 sec burpees
    2 min rest

    14-23-15
    16-30-15

    Dips MU’s into

  8. CFJ mile: 10:34 (pr) previous was 10:58
    *
    Strength shoulder complex – up to 185#
    *
    WOD as rx’d: 7:58 (pr) last time was 9:22
    Row: 3:38

  9. Boot camp w/Karin and Kristi

    Warm Up:
    Ea person draws 5 skiills from box..Ater completetion, start WOD1

    WOD 1

    500m Row
    15 Knee raises
    30 Box Jumps
    45 Sit Ups
    40 Lunges (1 leg = 1 rep)
    500m Row

    WOD2:

    2 rds:

    200m run
    10 Bumper Plate G2OH
    15 Push Ups
    20 OH Weighted Walking Lunges

    WOD 3

    3 rds:

    Farmers carrry outside around entire building (go up in weight ea rd)
    10 One-arm OHS (10 total, 5 in a row each side;
    15 Burpees

    FInal:

    20 sit ups throwing 8# ball back and forth
    Shuttle down and back length of bldg throwing ball back and forth
    20 throwinng ball to partner standing while flat on back
    Wheel barrow approx 40′
    Hang on bar for one minute

    No rest for these girls tonight! Hope everyone (and more) are back on Monday!!

  10. CFJ Mile: 11:48 (think this is PR..will have to check)

    Strength: up to 60#

    WOD w/35# bar and 30 jumping pull ups:

    13:35 (I thought I made the mistake of telling Nicki that I was not going to stay for the work out…and she said, “Oh you should stay for “Jackie”!!!! I don;t like Jackie, but I stayed!!! THANKS NICKI…I would have left if I had not told you I was lealving!!!
    Great coaching tonight!! Your form is PERFECT!!!

  11. CFJ Mile 11:07 PR
    Strength up to 100 (Failed last two reps reset and finished)
    Jackie RX 13:00 (rested too much during pull ups)

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