Cindy Scriven Mid WOD.Cindy will be competing for her third time on Sunday and will become a numbered athlete at CFP along with Sarah Robin and John Musemeci. Presentation of their numbered athlete apparel will be before friday nights WOD.
Squat-Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm
Front Squat
5-5
WOD
Run 400m
21-15-9
Front Squat 50-35
KB Swings 32-24
Then
Run 400m
Post loads-time to comments
Back Squat
ReplyDelete5 @ 60
5 @ 70
5 @ 80
Front Squat
5 @ 100 (from rack)
5 @ 100 (from rack)
WOD: 10.33 RXD
It was great to see Tash back in the mornings
With the Lab Rats
BS - 60,70,80
ReplyDeleteFS - 80, 100
WOD: 11.50 Rxd.
All sets completed unbroken.
BS - 5 @ 32, 5 @ 40, 5 @ 49
ReplyDeleteFS - 5 @ 45 & 4 @ 50 This needs work.
WOD 13:30 FS@40 & 24KG KB
Need to work on getting sets out unbroken.
The 32kg Kettle is a goal of mine.
BS 28, 35, 41
ReplyDeleteFS 5 @ 55kg 5 @ 55kg
WOD rxd 10:48
Adios Amigos Good Luck Night Owls : )
BS - 5 @ 40,50,60
ReplyDeleteFS - 5 @ 50, 60
WOD: 13:30 with 24kg KB
Was hoping to use the 32kg but talking to Shane, didn't want to leave myself open for a sore back coming up to Prestons on Sunday. Awesome effort by Shane Hodgins with his FS & WOD time. Also it was good to see Jules back at the 9:30am class, great effort this morning.
thanks john great classs today
ReplyDeleteBack Squats 5@ 40kg,50kg,60kg
Front Squats 5@ 80kg,90kg new pb for front squats aswell as 1rm power clean to get it up
WOD 9.37rxd
Back Squat
ReplyDelete5 @ 80kg, 5 @ 80kg, 5 @ 80kg
Front Squat
5 @ 70kg, 5 @ 70kg
WOD: 15:27 Rxd
BS: 27,35,41
ReplyDeleteFS: 5rm 47.5kg
WOD
16:21 rxd weights but I rowed the first 400m and attempted to get 250m in a minute I got 275m :D then continued to 400m but it totally screwed me for the WOD BIG TIME!!!! Lol
Then had 2 jog the last 400m coz rower was taken. Ankle didn't hurt so I'm happy about that lol
Good work veryone
Back Squats 5@25 5@30 and 5@35. Wasn't sure what 1rm but found it to be 40kg
ReplyDeleteFront squat - 5@35, 5@35
WOD - 16.04
20kg KB 30kg Front Squat
Was tempted to drop Front squats to 25kg, but decided to push myself (before Jody did)and really glad I did. Happy but destroyed, will definitely sleep well.
Well done tonight gab
ReplyDeleteBack Squat 40,50, 60
ReplyDeleteFront Squat 5 at 60kg
WOD 10:07 rxd. Thank you Jackie (lynne) for putting your house on me, it seemed to work! :)
Back squat 5@35, 5@40, 5@42.5
ReplyDeleteFront squat 3@35, 3@35
WOD: 14mins
Row 400m, started on 30 front dropped to 25, 16KB Row 400m
Despite scaling fell over twice and was suprisingly rooted by this wod. Good one Gab you rocked tonight.
Back squat: worked up to 50 from memory
ReplyDeleteFront squat: 5rm 50kg
WOD: 8:22 or 9:22? not sure. scaled 16kg kb's & 30kg squats
I've really gotta start writing this down straight away.
5 @ 32.5kg
ReplyDelete5 @ 37.5kg
5 @ 48kg
Front Squat
5 @ 55kg (cleaned from the ground)
5 @ 57.5kg (cleaned from the ground - that's a 7.5kg increase from my last 5rm front squat)
WOD: 12 something, that was really tough at the end, my erectors are playing up again, not nice.
This comment has been removed by the author.
ReplyDeleteBack Squat
ReplyDelete5 @ 45kg
5 @ 55kg
5 @ 65kg
Front Squat
5 @ 95kg
5 @ 95kg
WOD
10:06 as RXD
My lower back was killing me during this WOD. I could hardly run the final 400m, I had to shorten my stride it was hurting so bad. My run was more like a shuffle