3 Rounds For Time
400m Run
15 Over Head Squats (95#/65#)
5 Weighted Pull Ups (35#/25#)
10 Dead Hang Pull Ups
15 Kipping Pull Ups
Post time to comments.
Coaching Tips: Scale load and movements to match your current fitness level. Stay connected to the bar for the over head squats. Keep the shoulders active to ensure that the bar doesn't keep coming down on you as you reach the bottom position of the squat. Stay connected to the bar. Place a dumbbell between your legs for the weighted pull ups and don't initiate the pull up with your hips for the dead hang pull up. Hang from the bar at full extension in the arms, hips and knees before pulling with your arms to get your chin over the bar.
It has taken two delightful years of Paul “suggesting” to me that I should “suck it up, pick up the bar, and get your [my] elbows up” for my wrists to get flexible enough to do that. Thank you Paul (I think).
5:30am
Carrie 23:31
Emily 21:42
Robert 26:20
Jack 28:20 (2+run and squats)
Michelle 23:45
Dawn 22:14
Don 18:57 Rx
CFEC Family,
In October I will be completing 150 miles in the MS150 Bike Ride for support of people faced with MS. I know times are tough, so if you are not able to provide a small donation no worries. Those who are able please follow the link to a secure donation site. No gift is too small.
Also, if you are more secure with a personal check I can pick up the next time I see you at CF. Paul, as always thanks for the opportunity.
Respectfully,
Robert Pearsons
http://www.biketofinishms.com/rpearsons?faf=1&e=2562768611
Thank you, Robert. We’ll see what we can come up with for you and your cause.
8:00am
Bill 24:50
Kevin 22:44
David 29:43
Rose 26:24
Berenice 28:35
Dano 25:45
Kim 35:58
9:00am
Jeff A. 23:12
Jeff D. 30:00
Frank 27:32
Tina 23:01
Chad 35:39 Rx
Newman 19:17 Rx
Liza 31:58
Teshina 32:15 Rx
Michelle Z. 35:26
Tony, during those 2 delightful years we have had the pleasure of enjoying together, I now know how the 2 priests felt while dealing with the young girl in the movie “The Exorcist.” While you are in the midst of your workout, your face turns green, your head spins around, green liquid tries to exit your mouth and extreme foul language does exit your mouth. But after you’re through with the workout, you are the most thankful, excited and good natured gentleman. I know we must enter that dark place 4-5 hours a week. We always get better for being there. So, thank you for trusting me with your health, although you don’t always think that I appreciate all your efforts, I do. Keep on keepin’ on.
10:00am
James 21:02 Rx
Tanner 29:24
Amelia 32:19
Tiffany 26:26 Rx
Ja’rodd 28:28
Greg 27:30 mod.
Dana 26:10 mod.
Jon 24:37 Rx
Laurie 26:12
12:00pm
Jason 18:48 Rx
Pete 23:17 Rx
Michelle St. 29:05
Traci 28:42
Lisa 21:04 Rx
Jake 20:53 Rx
Sonya 34:24
Brad 20:23 Rx
Brandon 28:02
Yvette 29:08
Rebecca 35:23 Rx
5:00pm
Julie 22:53
John 22:00 (mod)
Vandee 22:10
David M. 17:15 Rx
Greg 21:29
Pam 26:57
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