CF Endurance Participants
Mark, Eric, Joe, Nick and Jason from the CF Endurance Cert this weekend
ADVANCED and FIRE-BREATHER
Lift:
Front Squat
10 sets of 2 @ 70% of 1RM
Focus: Control in the descent and Explosiveness out of the bottom
Rest 45 sec btwn sets
ADVANCED
"Productivity-ADV"
4 Rds
20 Wall Ball 14/10lbs
20 Ring Row
FIRE-BREATHER
"Productivity"
4 Rds
15 Wall Ball 20/14lbs
15 Pull Ups
Goal in picking today's WOD is 'quick turnover'. The 1st 2 sets should be unbroken and slightly broken for sets 3 and 4.
Post loads, time and thoughts to comments.
Posts
17 comments:
Group pic from Endurance Cert on Endurance site. Joe O , what are you looking at??
Probably some sort of antics of yours from the weekend Paul ha
we can see nick, thats all that really matters
Lift: 115, apparently I could have gone heavier, gotta start takin' better notes!
WOD: FB, 9:18, single band, how do I lose the band now?
great crew this am, plus we got to see Kristy & Kelleigh crush the games WOD, nice job both!!
Lift 70 pounds.
Yuck. That's what I have to say about wall balls. I did the advance WOD. Can't believe I'm posting this time:
15 minutes and something
You read that right. Not sure if I'm worse at ring rows or wall balls. Okay. Enough with the negativity.
Tried the Sectional WOD again. Did worse, okay maybe the booze from this weekend had something to do with it Nick. haha.
Tried a different approach. Broke every snatch round into 6, 5, 4. Think it was worse breaking it up. I think I'm just one of those sick people that gotta try to go unbroken, because the rest threw me off.
6 rds + 28 DU's
Trying one more time on Saturday. Great job today Kelleigh. Thanks for doing it with me.
Hey Kristi, it must be nice when "worst" was +6 rnds! Great job (again)!!
Mar, you did awesome tonight! Glad you are a part of the team!
Hannah, doubles are looking fabulous!
Lift: 95 lbs
WOD: 7:45
Managed to go unbroken on the wall balls but not pull ups. 1st rnd = 10/5, 2nd rnd = 5/5/5, 3rd & 4th = 3's
Danze great coaching tonight! :)
Wall balls really got to me today...glad I opted for this wod instead of the sectional wod. Gonna save my retry for Saturday.
Lift: 95lbs.
WOD: FB 9:10 Rx'd
Squats felt much better than 95 lbs. usually does, so I guess I'm finally getting stronger legs! yay!
Great job today 4:30! Mary - great to have you on the team! Nice job on the wod today! See everyone tomorrow!
LiFT:110
Only did the lift today, forced rest on myself and judged Mary in the sectionals WOD. Awesome job today Mary!!
Still on the fence about re-doing the WOD, tried some DU's today and the felt ok so, maybe by the end of the week I'll convince myself.
Lift: 215
Wod: Rx'd 3:55
Rest 10 min.
3R: 10 burpees/15 box jumps 24"
2:38
Lift: 155
FB WOD: 3:34
Lift 155
FB WOD RX 6:20
First 2 rds unbroken, last 2 broke up the pull ups.
Great work 530
Mary nice to see you back and great job on the Games WOD.
Tony, thanks for the help with DU
Front squats @ 205
Wod - 3:54 BUT I only did 3 rds... I need to pay better attention of what I am supposed to be doing lol.
felt SO good to be back in the gym today...4 days felt like forever and i was so excited all day to see everyone and get back into the swing of things.
finally got signed up for the games over the weekend and tackled wod 1 today. 3 rounds even. thanks for judging kelli. and everyone for cheering for me. 3 rds was my goal but i think i may attempt this again. DU's slowed me down like crazy and i just wasted too much time trying to catch my breath. going to take everyone's advice and just take 2 breaths and get right back in...and accept that i'll never really catch my breath during the wod.
awesome job 430! and thanks again everyone for the support...means so much! department meeting and flyers game tomorrow so see you all on Wednesday!
unbroken, rx'd - 4:13... meh, felt a lil sluggish today... lil too much stress at work.
lift: 195
wod: FB 6:34 rx, still struggle mightily on pullups but Justin gave me a good tip tonight, I will work on it
Lift: 205
WOD: FB 5:45
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