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Wednesday, May 04, 2011

Posted by Mandee on May 3, 2011   |   20 Comments
Warm-up-
Repeat the following for three minutes: 3 ring rows, 6 push-ups, and 9 air squats

Workout-

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.

 

Cool Down-

10 minute squat test

Today’s 5pm GOHEAVY class has been cancelled due to a staff meeting!

 

“Working the Hollow Rock Position” with Jeff Tucker by Again Faster Equipment – video [wmv] [mov]

20 responses to “Wednesday, May 04, 2011”

  1. Dennis says:

    Hello CFHSV Athletes and Trainers, now that the open is over I wanted to personally thank everybody that competed, supported, coached, motivated, helped, and just flat out grew from the event. Great accomplishments and competition experience was gained. I am so impressed with everybody’s effort and camaraderie. Your flexibility and desire to succeed was outstanding. I am humbled to get to train with all of you on a daily basis. Great job and keeping working toward elite fitness and wellness. Train Hard, Train Smart, Train to Survive! OkieDB Out

  2. Kerri says:

    Hey Guys,
    I just wanted to let you know that Russell and Katherine are out of town this week, and Alison is staying at their house. So this is probably the critical time that she could use help with meals and such.

    If there is anytime from now through the weekend that you and your family can take her a meal, please sign up.
    http://www.takethemameal.com
    Last Name: Berger Password: cfhsv

    If you can’t take her a meal, the other immediate need she has is clothes, so, a gift card to Target/Wal-Mart would be great.

  3. Justin says:

    4 rounds at 25:00 cutoff

  4. Tracey says:

    33:44 as rx’d Thanks to John Hand for spotting me. 🙂

  5. Ben Jarrell says:

    I expected to be chastened by the scale this morning after a blackout weekend in which I consumed far too much meat, beer, and leftover easter candy. But I actually lost a little over a pound since this time last week.

    Could this be due to an increased metabolism from CF?

  6. Russell says:

    though it could be something as simple as dehydration.

  7. Don says:

    Been MIA lateley, but did a makeshift “Jackie” at home today, subbing the row for 300 Single Unders at 14:35.

  8. Karen says:

    A little late in the day to ask but is gymnastics class on for tonight?

  9. Ron Wood says:

    26:28 scaled to 155# back squat

  10. Eric Hedges says:

    30 minutes 4 rounds 30 reps. RX squats kicked my rear.

  11. DaveC says:

    Ugh, my pullers are kaput. Saturday I did my 2nd, 3rd, and 4th career C2B pullups warming up for and doing the last open WOD. Monday I did the 1st 2 successful rope climbs of my life, plus Coach DB’s shoulder-bump pullup bar scale thingy when those failed in “Moore”. Tuesday was “Jackie” and I did real pullups in a WOD for the first time and got up to 15 before I reached the Slaughter Rule Time Threshold and started jumping them. Then those horrible ring row box things today. All that without a Little Debbie Swiss Roll, or even smelling an open beer, since April 16th! And I got my car door closed on only the third attempt when I left tonight. 4 rounds even, scaled everything, in about 31-32 minutes.

  12. Steve says:

    3 rounds @ 25 minute cutoff. Everything rx’d except bench @135