Thursday 12.26.13

Teamwork!

Teamwork!

***Open Gym***
6am – 12pm
High School class at 3:30pm

Back Squat
5×5

4 rounds not for time:
10 GHD Situps
15 Abmat Situps
20 Hip Extensions
25 Banded Good Mornings

Post Loads to Comments.

James sleeps with lots of stuffed animals. Nothing weird about that...

James sleeps with lots of stuffed animals. Nothing weird about that…

13 Comments

  1. Great article today in Globe West, happy to be part of the SPECIALITYNESS

  2. Back Squat 5×5 @ 225

    Row: 2000M – 7:41, 1000M 3:48, 500M 1:49. 3 Min rest in between.

    Core work done.

  3. Road WOD–Sam ad Lisa:
    1 mile run
    100 push ups
    100 air squats
    100 sit ups
    1 mile run

  4. EMOM’S

    155 CLN+ 5 C2B X 10 MINS

    155 FSQ + BSQ X 10MINS

  5. love the deadlift!

    jan goal: cfne 4x wk including post (small start to building strength!)

    5×5 b sq: 115#, wod (stringing 5-10 t2b’s together now)

  6. Regional WOD’s
    1. 105#
    2. 6 cal/2 deficit HSPU (est 1-2″ deficit)
    3. 115#
    4. 15 sec L-Sits w/ 10 GHD

  7. Regional CompWOD:

    1. 185# and 3-5 C2B
    2. 10 cal and 1-3 6 in deficit
    3. 165#
    4. 3 rds 15 sec L-sit and 10 GHD sit-ups

    Woof.

  8. 1. 10 x 10 WB (30#) OTM
    2. 10 rounds of 3 SQ Cleans (135#) + 5 C2B
    3. 10 rounds of 15 cal row + 3 deficit (7 inches) HSPU (did rounds instead of OTM)
    4. 10 x 10 BSQ (135#) OTM
    5. 5 x 10 GHD sit ups

    …that still doesn’t come close to what I ate the past few days.

  9. 1. 2 r @ 105#/4 ctb, 8 @ 110#/ 4 ctbs
    2. Bs/fs: 115#
    Great working w you, kaitlyn! That was a 45# bb we used for bs/fs, right?

  10. Visiting CF Athlete Lab (MN):
    5k partner row: 18:59.6 w/ a fast guy

    5×10 hip extensions
    5×2 Turkish get- ups @ 10 kgs
    5×10 weighted (15#) hollow rocks

    • Catching up from Tuesday at CF Derived Beings (MN):
      5 rounds:
      1 minute kettlebell swing (53, 35)
      10 cauldron swings per side (45, 25)
      15 toes to bar
      20 v-ups
      20 lunges with w/ plate overhead (45, 25)

      29:55 Rx.

  11. 5×5 at the high school: 155, 175, 195, 215, 235 (pr by 45#)

  12. 265, 285, 305, 315, 325

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