Complete the following (partition out any way you see fit):
Level 1
2 Mile Run
25 Squat Cleans 95#/63#
10 Wall Climbs
Level II
3 Mile Run
50 Squat Cleans 95#/63#
25 Wall Climbs
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. Use wise strategy to get the most work done in the shortest period of time. What I mean is, do what ever you're best at while you're freshest and partition out the work load to your benefit. Wall climbs are complete once you are able to get both knees on top of the wall. Use knee protection if you'd like, as the wall has some rough spots. When doing the wall climbs, you can get a running start to assist in your ascend up the wall. Think of yourself doing a muscle up to get a mental picture of what the move looks like.
Don getting up the wall. Knees at the top mean a completed rep.
Chicken Fajitas
5:15am
L1
Jen B. 37:30
Rose 39:17 Rx
LII
Diana 39:17 Rx
Monica 45:55 Rx
Scotty 45:53 Rx
Emily 40:51
Paul 43:12 Rx
Diana broke her sets up by running 800m and straight setting her cleans and wall climbs. I ran 3 miles,did all 50 cleans and did all wall climbs last. It was much faster the way Diana did it, but I was looking for a small taste of what the athletes went through at the Games. i.e. the run of double Helen, the cleans that went with the ring HSPU’s and finally, the obstacle course of the final event.
8:00am
L1
Liza 35:04
Phil 25:18 Rx
Tina 25:44
Eric 37:12
Sabrina 32:29
Rick 32:22 Rx
LII
Rebecca 40:27 Rx
Walt 49:39 Rx
9:00am
L1
John 23:20 Rx
Jeff A. 24:00 Rx
Dusty 40:30 Rx
LII
Justin 44:20 Rx
Teshina 47:52 Rx
Chad 44:40 Rx
Happy Birthday Roselynn and Kristi! Two of CFEC’s beautiful and strong women. Have great days!
10:00am
L1
Hayden 30:17
Jennifer 43:39
Michelle Z. 32:37
LII
Josh 34:29 Rx
Lisa 61:41 Rx
Anniken 44:10 Rx
Briley 44:30 Rx
Donna 63:17 Rx
Roselynn 18:42 Rx
Alex 40:48
Brandon 48:37 Rx
Robert 34:52 Rx
12pm
L1
Sonya 40:59
LISA, I am amazed and motivated everyday by watching you workout. The intensity and dedication you put into everything is truely inspiring, not to mention pushes me that much harder. There have been multiple recent workouts where you have had one of the top times, even with a recently broken and repaired ankle. An injury that would have sidelined most athletes. I cant tell you enough how refreshing it is to see someone work as hard as you do to get it all back. I have partners at work that disgust me with how a lil scratch can keep them out of work for months, it is pathetic and I’m sure all my LEO brothers and sisters can attest. Your physical ability is only dwarfed by your mental determination and drive. Keep doing what your doing and you will be there. It is an honor to be coached “YELLED AT” by you.
Happy Birthday Roselynn & Kristi! You girls ROCK…keep it up..you are inspiring people all around you everyday! xo Liza
Josh, I echo your words excatly. Top athletes must suffer the mental aspect of a major injury much more than the physical challenges that injury imposes. Lisa, the injury has alredy happened. There’s nothing you can do about that, except learn from it. You are further along than any in the medical profession has seen before. What lies ahead is all up to you. Make up your mind now on how the best way to get to your goal is going to be. Get down to business. Don’t let the past stand in your way any more.
Your Coach.
5pm
L1
Jim D. 29:00Rx
Susan 35:45Rx
Yvette 42:25(3mi run)
L2
Newman 33:00Rx
Holly 47:37Rx
Mike 42:41Rx
Greg 52:12Rx
Sara O. 74:00
Yeah, I third that sentiment Josh and Pablo….only quit with the tears already LB. You dehydrate ME with all your water loss from your tear ducts sometimes. haha
Just kidding. We love you and you ARE a badass. Not the smartest badass (with all you’ve been doing on that leg) but a badass nonetheless.
Thanks Paul and Josh. I really appreciate your words and encouragement. The last two days have been tough for me, I hate that, but I won’t give up – ever. I know I will get better in time, just not fast enough for me:-) I promise not to cry tomorrow…
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