November 21, 2013

Thursday 131121

2-4-6-8-10 rep rounds for time of:

Hang power clean

Push jerk

(Men 205 lbs, Women 135 lbs or use 70% of 1RM for jerk)

Post time to responses.

CFJ6 Team (HOA)

All t-shirts and tanks are in. If you ordered one, please stop by the gym and pick it up. The Red Hoodie in Medium and XL are on back order and will be in next week. I will let you all know as soon as I pick them up. Thanks!!

36 thoughts on “November 21, 2013”

  1. Warm-up: sit-ups 40/30/30. Row 300m/300/300
    Strength: 3HPC+1SJ 115, 135, 145, 155, 165
    WOD: DNF@145lbs (finished sets of 8)
    Not a stellar day.

  2. 3 resetting Push Press + 1 Split Jerk
    1@135
    1@145
    1@155
    1@165
    1@185(f, 2 PP + 1 SJ)
    WOD w/ 175 – 12:57
    Everything felt extra heavy and miserable this am.

  3. Still having low back issues so my workouts today were:

    row/military situp warm-up

    4 rounds of:
    400m run
    15 pushups

    rest

    2-4-6-8-10
    strict pull-ups
    ring dips

  4. Warm up
    Row calories 27-20-20
    Sit-ups 25-25-25

    Strength 3 Push press + 1 split jerk
    65-70-75-80-85

    WOD @ 75#
    7:09

    Should have went heavier

    Great pic CFJ6

  5. 3 Push Press + 1 Jerk
    1@135
    1@145
    1@155
    1@165
    1@185 (f – got through 2 PP)

    WOD w/ 175#
    Time: 14:15

    The increasing rep scheme was a killer.

  6. PPx3-SJ
    85-95-105-115-120

    WOD scaled w 115(or is it scaled if it’s truly 70% of my 1RM?)
    7:32

    Split up the hang cleans but only split the 10’s in half on PJ.

  7. Boot camp: Lisa, Stephanie and Georgia (Georgia, glad you came tonight..hope to see you Thursday…)

    Warm up: (this warm up was one of Breck’s that I stole)

    15-10-5 reps
    Kettlebell swings
    Jumping Squats

    Then
    15-10-5
    Double Unders (or 45,30,15 singles)
    Sit ups

    Warm up with “Health and Fitness” knowledge.

    Jog in place or do jumping jacks while instructor reads questions. A, B C multiple choice. After question and 3 choices (A B or C) read, instructor says 3-2-1 go ..and participants perform the following depending on which answer they think is correct. If incorrect, while the group goes back to jogging in place until the next question, the person does 5 burpees. There were 10 questions. Lisa, Stephanie and Georgia, got all right but the last one..and all had to do only 5 burpees ea!

    A. 15 sit squats
    B. 20 mountain climbers (10 ea leg)
    C. 10 Push ups

    WOD:

    2 rds:

    300 Meter Row
    30 Wall Balls
    30 Goblet Squats
    30 Box Jumps
    30 Push Press
    30 Sit ups

    Cool down: Total of 6 ea holding for 15 sec ea

    Plank w/altenating hip flexion
    Glute bridge
    Y’s on Deck
    Knee Hugs

    3 minutes of stretching

    Again, you girls worked hard the entire hour!!! Great job!

  8. Paul 40/m/165/5'9"

    Warm up
    Rowed 150 calories
    Sit-ups 150

    Strength – went light, wanted form
    Warm ups set(2) – 65#
    Work sets – 75-85-95-105-115

    WOD 8:37 with 125#
    That progression made it rough

  9. Did on 11/24/2013 from home, posted here for future reference.

    Strength: 3 Push Press + 1 Split Jerk, from the ground
    95, 115, 135, 155, 175

    WOD: with 135
    13:06

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