WOD:
A. Bench Press: 6 – 4 – 2 – 1/2 – max reps E2:30MOM
B. 2 rounds for time of:
20 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg)
10 HSPU RX+ 10 parallette HSPU (55 and over 4″ rise)
20/15 calorie row
10/7 KB push-ups (55 and over regular push-ups)
rest 2 minutes, then
1 round for time of:
20 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg)
10 HSPU RX+ 10 parallette HSPU (55 and over 4″ rise)
20/15 calorie row
10/7 KB push-ups (55 and over regular push-ups)
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CJ VK! Always working hard, and he just keeps getting better day after day! Keep it up CJ! 🙂
CJ VK! One awesome dude who is a heck of an athlete. Keep working hard and getting better!
There u go
Looking good, CJ! So dedicated and always getting better! You’re an AMAZING athlete!
CJ brings the noise along with the work ethic. Great athlete and person to be around. Stay the course!
Strong work CJ!
CJ you are amazing!!! Truly someone who works so hard and still finds time to be kind and encouraging to everyone. I love you CJ!
CJ VK throws down when he’s in the gym! I would keep my distance people, dude is crazy!
Thanks CFHSV programming, coaches and athletes! You ALL motivate and encourage me to lace ’em up and get after it everytime I step in the gym.
AM Open Gym – Yesterday’s WOD :
Thrusters
A. 195(6) – 210(4) – 220(2) – 240X – 195(5)
WOD
B. 4:53 rx
that is unreal! wtg.
A.6@210-4@225-2@235-1@250-7@210
B.7:26 Rx 2pood- 6:09 Rx 2pood (shoulders were done on this one)
A. 220(5) – 225(3) – 240(1) – 250(1) – 215(5)
B. 5:03 / 3:03 rx w/ 32kg ( made an error and only rested 1min instead of two…stupid is as stupid does )
I am going to call the fire department cause you on fire
A) not at liberty to say. Scolded by N8 last time. LOL
B) 9:06 w/ 10 paralette hspu and 10 hspu and 32kg
Last round – (2:25 RX hspu w 32kg)
AM Open Gym: Yesterday’s WOD:
A. Thruster: 130(6) – 140(4) – 150(2) – 160(1) – 130(6)
B. 6:06 rx at 65
PM Open Gym: Today’s WOD:
A. 135(6) – 145(4) – 150(2) – 160(1) – 135(6)
B. 5:16 / 2:38 rx with 24kg
First time to do Handstand Push-ups since my last shoulder surgery etc..back in July 2015 Cannot believe I was able to do them. Was only able to do a few strict as I have lost a lot of strength, but kipping was slow but achievable. So, I went and tested strict ring dips and was able to do those again. Pretty pumped, but know slow is still the way to go and work at 85% now.
–
Bench Press
6 @ 185
4 @ 210
2 @ 225
1 @ 240
8 @ 185
–
WOD #1 RXd = 8:53 WOD #2 RXd = 4:42
A. 125-135-140-140(2)-120(9)
B. 6:27 & 2:12 scaled to pikes and regular pushups
Oops 3:12
Never met CJ VK, but his scores are always impressive!
A: 305(6) – 325(4) – 345(2) – 365(1) – 305(7)
B: 5:56 / 3:36 Rx with 32kg
Yesterday’s wod: all at home…
A. 185-215(3)-225-235x-185(6)
B. 6:19 scaled (towel pull ups x 3 of rope climb reps, @ 95lb)
5 minute rest then today’s:
A. Skipped strength (I wimped out no other excuse)
B. 15:16 – 2min rest = 13:16 RX+ With airdyne
A: dumbbell bench press 25#
B: 6:49 and 3:22 rx
Great pic CJ!
2:35 Open Gym (Yesterday’s wod):
A: Thrusters: 185(6)-205(3)-215(1)-230(1)-185(stopped at 4)
B: 5:45, RX@95#
-thanks for the push David/JM
-Incredible time N8
4:15 Class (Today’s wod):
A: Bench Press: 215(6)-225(4)-240(2)-255(F)-215(8)
B: 5:21/3:12, RX@2pood/hspu (dang rower screen froze for 4/5 pulls on 3rd round)
A: 205(6) – 225(4) – 245(2) – 265(2) – 205(7)
B: 5:02 / 2:27 Rx with 32kg
A. 195(6)-210(4)-225(2)-235(1)-195(8)
B. 6:04/2:41 Rx 2 Pood
195(6)-210(4)-255(2)-275(2)-225(10)
5:23/2:46 2pd/hspu