Wednesday, January 28, 2015
A. 50 Cal on Assault Bike.
B. In as few sets as possible – 3:00 L-sit hold
Compare to Tuesday, November 4, 2014
C. In as few sets as possible – 30 Overhead Squats (OHS) – Bodyweight
D. In as few sets as possible – 30 Bench Press – Bodyweight
Coach’s notes: Post results and order for all sets to comments.
D. 115 lbs. 9/5/5/4/3/3/1
A. 2:55, 15 seconds faster than last time.
B. 8 sets to get the 3:00 hold, these were “H” not “L”.
C. 65 llbs, 3 sets of 10.
Great job 9 am’ers!
Thanks Mike
A 3:50
C @High school weight 145# 9/11/10
D @165, 7/5/5/5/5/3
Didn’t get time for the L-Sits
Thanks Laura
C. 115# – 6/5/5/5/5/4
B. sets of 10-20 sec each – started as L but my L tilted forward a lot by the end
D. 135# – 10/10/6/4
A. 3:22
Nick you were fast on the bike today!
Thanks Mike
Bubble soccer with the CFC crew. So much fun, you can’t understand. As a side note, Jason “the hit man” Burke was the first cfc dude thrown out for crushing the souls of our enemies.
I always laugh to myself when I see body weight as the Rx’d weight. I’m heavy!! The weights I chose are a very small percentage of my body weight 😉
C. 3 sets (12/11/7) @95 Felt really good, heavier is probably possible, happy to do this volume at this weight.
D. 4 sets (10/7/6/7) @110
A. 4:10 (blah)
B. Ran out of time…
Thanks Michelle and Brett!
Oh yeah, we won or something. 7-2.
C. 10 reps at 135, 10 at 155 and 7 at 175
D. 165lbs 10,5,5,3,3,2,2
B. About 2.5 minutes worth in 5 or 6 tries
A. 2:06
Awesome coaching, thank-you Michelle, Jason and Peter!
Open gym……
A. 2:32 (2:44 last time)
D. 9/7/5/4/3/2 @ 195lbs.
B. 15 seconds on followed by 30-40 seconds rest until I was done.
C. Did not finish (ran out of time).