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Thursday, 17 May, 2012

Posted by Mandee on May 16, 2012   |   8 Comments

Warm-up:

10 Minute of agility  and ladder drills

3 rounds:

5 PVC Pass throughs

5 PVC Overhead squats

 

Workout:

A. Run – 1 mile for time.

 

Rest 15 Minutes

 

B. In honor of “Jeremy

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Keegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks7:23 (45lbs, age 12).
Post time to comments.

Compare to 080725.

 

Reminder: This Saturday at 11:00 we will be conducting the first CFHSV Black Shirt Club Test! Afterwards will be a barbeque and get together for all members of CFHSV. If you plan on attending either, please sign up ASAP!

8 responses to “Thursday, 17 May, 2012”

  1. Marisa says:

    James!!! Look at that perfect form! You’re making it look easy!!!

  2. Mandee says:

    Looking good James!!!

  3. Slade says:

    Yeah, that’s how James likes to rest between sets at power lifting. That is when he’s not handstand walking to the water fountain and back. 🙂

  4. stacey says:

    james!! looking good, brutha!!

  5. Tasha W says:

    James is my homeboy!

  6. VOD:
    Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; James 1:19

  7. Did a good one today that I thought I would share with you guys.

    3 TnG Power Cleans @225#
    Every minute on the minute for 15 Minutes
    Rest 15 Minutes
    10 Sets @ moderate/high aerobic effort
    10 Kettlebell swings, 24 kilograms
    15 Air squats
    200 Meter run
    Rest 1 Minute b/t sets
    Rest 15 Minutes
    Death by muscle ups w/20# vest
    1 the first minute, 2 the second, 3 the third….Continue until you fail. Once you fail, strip the vest, rest 1 minute and work your way back down the ladder.

    Kinda fun just coming in and making stuff up on the fly. Don’t think, just do.