Thursday 181011
“ZMan” in Honor of Zach VanHorn
For Time:
-Row 250 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1500 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 250 meters & 10 Dips
Compare to July 25, 2017.
OR The CFJ Daily WOD:
10min AMRAP:
-2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75
-3 Fronts Squats
-4 Hang Power Clean
-6 KB Goblet Box Step-Ups 55/35# RX+ 70/55# MRX 45/25
-8 Box Jumps 24/20″ MRX 20/18″
Post rounds and reps to comments.
*Due to time constraints, we are offering the CFJ daily WOD as an option for our athletes. Please feel free to perform either workout.
Front Squats:
6@205
4@225
3@245
5@225
2@245
Daily WOD Rx’d:
5 rds + 2 SC
ZMan
no rest, bar dips with red band
51:34
put my earbuds in and listened to the new Lauren Daigle album…the first and last song that played were I Remember…I thought the lyrics were appropriate.
In the darkest hour, when I cannot breathe
Fear is on my chest, the weight of the world on me
Everything is crashing down, everything I had known
When I wonder if I’m all alone
I remember, I remember
You have always been faithful to me
I remember, I remember
Even when my own eyes could not see
You were there, always there
Continuing to prayerfully remember the families.
This is beautiful, Melanie.
What beautiful lyrics, glad you shared them with us all.
Front Squats:
6@100
4@105
3@115
5@105
2@115
Daily WOD MRx weights, box step-ups
5 rds + 2 FS
Back squats up to 195# for 4
WOD MRXD
3+4 HPC
Z Man with red band for dips…52:04
Wished I had my earbuds! Praying for this family. Having lost my brother in a car accident, I know a year is not very long when it comes to grieving. Always helps to know that people remember!
Did this last year and said I would do this every year when it pops up. Continued prayers for this family! Gave it my all – all the way through! Here’s to you Zman!!
HRPU in place of Dips
No rest
44:57 (PR by 1:39)
Strength: Front Squat
3@185#
3@235#
3@285#
3@325#
3@345#
WOD Rx
5+ 11 (2 goblet step ups)
Strength: Front Squat
6@125#
4@155#
3@175#
5@175#
5@175#
WOD MRx
4+ 3 Front Squats
Front Squat
6@185#
4@235#
3@265#
3@285#
WOD
As Rx’d
Rounds=6+4 Hang Power Cleans
CFJ WOD RX: 6+1 squat clean
50 ghd sit-ups
Z-man W/bar dips: 51:27
Last year 66:55
Improved by 15:28
Zman rx no rest
44:06
CFJ daily
Front squats
6@275
4@315
3@335
5@315
Failed 365
Wod RX’D
6 rounds+ 3 front squats
“ZMan” w/strict bar dips and no rest
58:13 (6:00 faster than last year)
Continued prayers for this sweet family
Front squat:
3@250
3@230
3@285
3@300
3@320
Wod Rx:
4+4 step-ups
Legs still smoked from squatting yesterday
FS stayed light 85-130 didn’t do the max reps
WOD mostly mrx
#75 on barbell #25 KB and RX on Box jumps
6 rounds + 3 FS
Zman
42:39
No rest, bar dips
Continued love for this family, and many great memories of Zach
Zman
Bar dips with a red band first 3 rounds then green band the rest of the time but just one of strands when looped
53:10 (last year 53:32)