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September 5, 2010
12pm: Figure Skaters
Grace M, Sara R
4pm:
250 Row, 10 Ropes (double sunami), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (single sunami), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (big circles out), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (big circles in), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (skiers), 10 KB High Pulls (per arm), 10 Goblet Squats
Joanne C 14:44, Laura K 14:50
Then 3 rounds of 10 Swings/10 Pull-Ups
5pm: Kettlebell Class
2 rounds for time of:
250 Row, 10 Ropes (double sunami), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (single sunami), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (big circles out), 10 KB High Pulls (per arm), 10 Goblet Squats
250 Row, 10 Ropes (big circles in), 10 KB High Pulls (per arm), 10 Goblet Squats
Alex W 24:38, Lisa J 26:25
6pm: Figure Skaters
Mary
2 Rounds For Time:
800 Run
25 Air Squats
25 V-Ups
25 Push-Ups
12pm:
Hoke 12:36, Will D 11:42, Mike A 16:03, Alex W 14:17, Dave G 15:30, Lisa J 15:57
Kent A 15:51, John D 17:20, Nellann 18:40, Jim R 14:46
5 minutes rest then: 100 Wall Ball for time
Hoke 14lb 3:40, Will D 14lb 3:22, Mike A 20lb 6:45, Alex W 20lb 6:45, Dave G 20lb 3:39
Lisa J 14lb 6:45, Kent A 14lb 6:24, John D 14lb 4:19, Nellann 10lb 5:57
5pm:
Nick M 12:50, Matt J 19:50
5 minutes rest then: 100 Wall Ball for time
Nick M 14lb 5:56, Matt J 10lb 5:43
6pm:
Brendan S 15:53, Dave C 19:10, Rader 17:40, Whitney K 18:07, Barbara S 20:10
5 minutes rest then: 100 Wall Ball for time
Brendan S 20lb 7:13, Dave C 14lb 5:00, Rader 14lb 5:27, Whitney K 10lb 7:40
Barbara S 10lb 6:30
Post thoughts to comments!
12pm: Figure Skaters
Sara, Grace
5pm: Kettlebell Class
5 minutes of Turkish Get Up (left arm)
2 minutes rest:
5 minutes of Turkish Get Up (right arm)
5 minutes rest then Swings/Burpee Pyramid
10 Swings, 2 Burpees
8 Swings, 4 Burpees
6 Swings, 6 Burpees
4 Swings, 8 Burpees
2 Swings, 10 Burpees
5 minutes rest then:
100 Abmat Sit-Ups for time:
Alex W 2:28, Tresa S 3:26, Bonny G 3:49, Rader 3:16, Nick M 2:54, Ryan O 2:18
Post KB loads used and thoughts to comments!
6pm: Figure Skaters
Mary
August 5, 2010
1000 Row
5 minutes rest then:
For Time:
200 Run
50 Air Squats
50 Push Presses
50 V-Ups (8lb med ball)
50 Push Presses
50 Air Squats
200 Run
12pm:
Jen S 45lb 18:13, Mike A 115lb 20:49
5pm:
Alex W 95lb 23:07, Dave G 75lb 18:19, Brooke M 35lb 15:45, Nick M 75lb 17:30
Lucas A 65lb 22:44
6pm:
Ryan O 95lb 21:18, Romain D 65lb 12:30, Kevin W 55lb 14:36, Dave C 30lb 25:12
Brendan S 85lb 15:44, Rader 45lb 18:17
Post thoughts to comments!
Congrats to Ryan O for setting a new gym record in the 1000 Row with a time of 2:58.5!
That is flying. Way to go Ryan!
7pm: Women’s Kettlebells
400 Run or 400 Row
5 Single Arm Swings (each arm), 5 Snatches or High Pulls (each arm), 5 Goblet Squat
10 Single Arm Swings (each arm), 10 Snatches or High Pulls (each arm), 10 Goblet Squat
15 Single Arm Swings (each arm), 15 Snatches or High Pulls (each arm), 15 Goblet Squat
15 Single Arm Swings (each arm), 15 Snatches or High Pulls (each arm), 15 Goblet Squat
10 Single Arm Swings (each arm), 10 Snatches or High Pulls (each arm), 10 Goblet Squat
5 Single Arm Swings (each arm), 5 Snatches or High Pulls (each arm), 5 Goblet Squat
400 Run or 400 Row
Bonny G, Laura K, Joanne C, Tresa S, Lauri P, Courtney A, Suzy M, Hiba D
Great energy tonight!!!
August 5, 2010
5 Rounds For Time:
10 T&G Power Cleans
10 Burpees
5 minutes rest then 800 run! (not included in Power Clean WOD times below)
10am:
Kevin S 95lb 6:53, Will D 75lb 6:08, Gorka 85lb 6:40
12pm:
Jim R 85lb 8:29, Mike A 105lb 8:59, Ryan O 125lb 10:05
5pm:
Alex W 125lb 9:11, Angelo D 115lb 6:45, Connor S 95lb 5:37
Jared B 95lb 5:59, Romain D 75lb 5:29, Bonny G 35lb 7:59
6pm:
Jesse M 125lb 6:12, Vin C 125lb 9:33, Scott 125lb 7:56, Brendan S 115lb 6:37
Whitney K 35lb 8:05
Post thoughts to comments!
Awesome week CFLV Crew!
12pm: Figure Skaters
Ella, Sarah, Grace, Sarah, Mary
5pm: Kettlebells
August 5, 2010
For Time:
800 Run
50 Air Squats
50 Push-Ups
50 Abmat Sit-Ups
400 Run
50 Air Squats
50 Push-Ups
50 Abmat Sit-Ups
800 Run
50 Air Squats
50 Push-Ups
50 Abmat Sit-Ups
400 Run
50 Air Squats
50 Push-Ups
50 Abmat Sit-Ups
10am: Kevin S 27:17, Emily C 28:50
12pm: John D 33:32
5pm: Gorka 26:48, Chris H 25:57, Romain D 29:17, Kevin W 29:09, Alex W 33:02
Deidre G 31:27, Brooke M 32:35, Mario-The Man
6pm: Markus 25:30, Jesse M 26:10, Vin C 34:36, Mike A 34:03
Whitney K 37:27, Brendan S 33:03, Scott K 31:29
Then more fun with the ropes!
Post thoughts to comments!
August 5, 2010
12pm: Figure Skaters
Ella, Grace, Sarah, Vickie, Sara
5pm: Kettlebell Class
25 Swings, 25 Goblet Squats, 25 Squat Thrusts
20 Swings, 20 Goblet Squats, 20 Squat Thrusts
15 Swings, 15 Goblet Squats, 15 Squat Thrusts
10 Swings, 10 Goblet Squats, 10 Squat Thrusts
5 Swings, 5 Goblet Squats, 5 Squat Thrusts
Alex W, Nick M, Vin C, Ryan O
Then some fun with the ropes!
Post KB loads used and thoughts to comments!
August 5, 2010
5 Rounds For Time:
400 Row
15 Overhead Squats (loads used listed with times)
10am: Will D 25lb 10:53
12pm:
Jim R 45lb 14:18, John D 30lb 14:42, Matt J 25lb 15:27, Mike A 95lb 17:38, Stephen P 36 16:37 (row)
5pm & 6pm: For Time: (OHS loads used listed with times)
1000 Row, 10 Overhead Squats, 10 Push-Ups, 10 Pull-Ups
800 Row, 8 Overhead Squats, 8 Push-Ups, 8 Pull-Ups
600 Row, 6 Overhead Squats, 6 Push-Ups, 6 Pull-Ups
400 Row, 4 Overhead Squats, 4 Push-Ups, 4 Pull-Ups
200 Row, 2 Overhead Squats, 2 Push-Ups, 2 Pull-Ups
5pm:
Chris H 75lb 17:51, Nick M 60lb 19:13, Brooke M 25lb 20:16, Ryan O 65lb 16:56
Roman D 55lb 20:14, Kevin W 55lb 18:19
6pm:
Vin C 75lb 19:49, Jesse M 75lb 17:20, Whitney K 15lb 25:03
7pm: Women’s Kettlebell Class
500 Row
20 Kettlebell Swings
500 Row
20 Kettlebell Cleans (per arm)
500 Row
20 Kettlebell High Pulls (per arm)
500 Row
20 Goblet Squats
Courtney A, Joanne C, Bonny G, Lori P, Suzy M, Patty D
Awesome day of workouts at CFLV. Due to rain, the “WOD” was changed for the pm crews!
Post thoughts to comments!
August 5, 2010
9am: Women’s Kettlebell Class
400 Run or 400 Row
then:
2-4-6-8-10-8-6-4-2
Swings
Snatch or High Pull (each arm)
Goblet Squat
Then:
400 Run or 400 Row
Bonny, Joanne C, Hiba D, Suzy M, Patty D
Post KB loads used and thoughts to comments!
For Time:
1000 Row
25 SDHP’s
800 Run
20 SDHP’s
500 Row
15 SDHP’s
400 Run
10 SDHP’s
10am:
Will D 65lb 15:37, Zags 65lb 16:33, Kevin S 75lb 14:47, Emily C 60lb 21:46
Savannah B 45lb 17:36
12pm:
Kent A 65lb 17:15, Jim R 65lb 16:49
5pm:
Deidre G 56lb 22:09, Brooke M 45lb 21:12, Alex W 75lb 13:56, Dave G 65lb 17:26
Chris H 75lb 14:51
6pm:
Mario M 65lb 18:43, Simonson 65lb 19:35, Jesse M 75lb 18:15, Vin C 75lb 15:34 (all rows)
Post thoughts to comments!
August 5, 2010
12pm: Figure Skaters
Ella, Sara, Grace, Vickie, Sarah
5pm: Kettlebell Class
4 Rounds of:
400 Row or 400 Row
5 Turkish Get-Ups (per arm)
10 KB High Pulls (per arm)
Lucas A, Alex W, Vin C, Ryan O, Nick M
Post KB loads used and thoughts to comments!
“Mikelle” Special named workout for a special person. Best of luck at ND Mikelle!
150 Burpees For Time
then 100 V-Ups (8lb) med ball (not included in time)
then 50 Pull-Ups (not included in time)
10am:
Mikelle M 10:14, Kevin S 11:05, Savannah B 11:13
12pm:
Mike A 15:00
5pm:
Will D 9:40, Lucas A 16:33, Zags 10:17, Deidre G 10:34, Matt J 12:01
Chris H 9:13, Alex W 15:09, Gorka 9:10
6pm:
Vin C 12:34, Jesse M 13:51, Ryan O 12:02, Scott K 14:06
Kent A 16:58, Mario M 15:55, Markus 10:53
7pm: Women’s Kettlebell Class
400 Run or 400 Row
5 Single Arm Swings
5 Wall Balls
400 Run or 400 Row
10 Single Arm Swings
10 Wall Balls
400 Run or 400 Row
15 Single Arm Swings
15 Wall Balls
400 Run or 400 Row
20 Single Arm Swings
20 Wall Balls
Tresa S 18:37, Joanne C 15:41, Hiba D 16:09, Bonny G 17:55, Jen S 16:07
Suzy M and Patty D learned Kettlebell Cleans!
Everyone enjoyed playing with ropes!!
Post thoughts to comments!
August 5, 2010
12pm: Figure Skaters
Ella, Sara, Grace, Vickie, Sarah
5pm: Kettlebell Class
6 Rounds of:
10 Kettlebell Swings
10 Double Dead Kettlebell Cleans
400 Run or 400 Row
Alex W, Vin C, Zags, Brooke M, Ryan O, Mike A, Bonny G, Rader, Nick M
Post KB loads used and thoughts to comments!
August 5, 2010
Strength: Thrusters 3, 3, 3
5 minutes rest then:
Tabata Thrusters (8 rounds of 20 seconds work 10 seconds rest)
5pm: Strength
Mikelle M 95lb, Deidre G 70lb, Ryan O 135lb, Dave G 125lb, Will D 95lb
Gorka 125lb, Zags 115lb, Chris H 125lb, Steve M 125lb, Mario M 105lb
6pm: Strength
Kent A 95lb, John D 95lb, Scott K 145lb, Rader 75lb, Vin C 145 (Clean & Jerks)
Post thoughts to comments!
7pm: Women’s Kettlebell Class
4 Rounds of:
60 seconds at each station with 60 second rest between rounds:
Row
Swings
Abmat Sit-ups
Kettlebell Sumo Deadlift High Pulls
Kettlebell Floor Press
Tresa S, Lauri P, Joanne C, Bonny G, Patty D, Suzy M, Courtney A The ladies worked hard tonight! Awesome!
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