Level 1
30 Hang Cleans 95#/63#
50 Burpees
800m Run
Then.
Max Ring Dips in 3 Minutes.
Post time and reps.
Level II
10 Clean and Jerks M-BW, W- 75% BW
10 Burpees
400m Run
3 times.
Then.
Max Ring Dips in 3 Minutes.
Post time and reps.
Coaching Tips: Scale load and movements to match your current fitness level. L1 can partition the cleans and the burpees as needed but you must finish the workout with the run. The cleans must include a full squat to be considered as legit. After a few minutes of rest, you have 3 minutes to complete as many ring dips as possible. Shoulders below the elbows in the dip portion and full arm extension and lock out at the top.
Ponder and answer: A friend notices that you look much fitter than the last time he/she saw you. You explain that you do CrossFit and your friend likes what they hear. They ask you where do you do CrossFit and you tell them CFEC. You explain how "it's the people…" that make a big difference in how hard you workout and they get that. What else, besides "the people" at CFEC, do you think makes you keep up with your fitness program? Post thoughts to comments.
5:15am
L1
Rose 19:28 Rx/17
Rebecca 12:33 Rx/16 Rx
Chrissy 17:12 Rx/13 Rx
Jon R. 16:52 Rx/27 Rx
Jeff D. 15:00 Rx/12 Rx
L II
Paul 23:30 Rx/49 Rx
9:00am
L1
Tony A. 10:52 Rx/16 Rx
Tony P. 22:57 Rx/24 Rx
Robert 12:37 Rx/25
Tina 15:42 Rx/23
Jennifer O. 17:32 Rx/21
Francisco 14:21 Rx/29
Dusty 14:50 Rx/22
Claire 15:48 Rx/14
Valerie 17:17/30
Dano 13:14 Rx/30
Brad 12:18 Rx/41 Rx
Michelle Z. 14:33 Rx/25
Monica 13:33 Rx/13 Rx
L II
Chad 22:43/48 Rx
Tiffany 17:28 Rx/18 Rx
10:00am
Anniken 12:20 Rx/26
Karen 18:40/23
Sara L. 19:47/20
David L. 15:40 Rx/17 Rx
Kevin 12:40 Rx/22 Rx
Deanna 19:38 /15
Liza 22:56 Rx/20
L II
Teshina 14:58 Rx/23 Rx
Lisa 15:32 Rx/25 Rx
Josh 14:57 /40 Rx
12pm
L1
Jarodd 17:41Rx/15(ring push-ups)
Sonya 25:09Rx/20
LII
Matt 21:17Rx/40Rx
LII
Julia 23:18Rx / 19Rx
5:00pm
L1
Steve A. 14:30/37 Rx
Kelly A. 12:53/37
Chris R.13:17/17 Rx
Linda A. 19:00/28
Jim A. 18:00/19 Rx
Austin 13:29 Rx/30 Rx
Frank 13:26 Rx/25 Rx
Sara O. 19:41 Rx/13
Amy 19:13 Rx/26
Andrea 21:20 Rx/31
Coleen 21:45/17
Holly 11:31 Rx/21 Rx
Jackie 17:18/10
George 13:34/75 Sit ups
L II
David M. 25:00/35 Rx
6:00PM
L1
Mike 13:30/33
Jessica 17:53/22
Joy 21:00/12
Responses to Paul’s Ponder & Answer:
1. Married young, hot wife
2. 40 and Fit sounded (looks) better than 40 and Fat.
3. Bald, asian = 2 strikes
4. Bowling leagues were full
5. like tearing things up with pvc
6. Couldn’t afford P90X
7. Nice to be surrounded by white people that don’t expect me to do their dry cleaning
8. Always wanted to take my shirt off and do push ups in a laundromat
9. Enjoy any chance to watch Don pass out or ralph
10. Daisy/Duke are the BEST mascots of any gym!! The Coaches are pretty cool too.
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I keep on coming because I know how much $h#t you guys talk about me to my face when I’m there, I’m scared to give you too many opportunities to talk about me when I’m not there. Besides, every time Paul has tried to change the locks, I just steal a new key.
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