10-1,9-2,8-3,7-4,6-5,5-6,4-7,3-8,2-9,1-10 Rep Scheme Of:
Hang Snatch (75/53) and Wall Ball (20/16)
Box Jump (24"/20") and Ring Dips
Then..
50 Burpees
Post times to comments.
Coaching Tips: Scale load and movements to match your current fitness level. The workout goes like this: You do 10 hang snatches and 10 wall ball. Then you do 1 box jump and 1 ring dip. It's 9 hang snatches and 9 wall ball, then 2 box jumps and 2 ring dips… Modify as needed but make it a point to get full range of motion on whatever substitution you choose. R.O.M. is KING! Hang snatch starts off the ground and is received in a full squat. You must stand to full hip and knee extension with the bar overhead to complete the exercise. The load is light enough to keep all reps as perfect as possible. Once everyone is done with the first workout, we'll reset the clock for the burpees.
October was definitely a month for setting PR's, if our board was any indication. Check it out, an incredible 66 names on the board and almost all of those with multiple PR's! CFEC athletes, YOU are awesome, your trainers are proud of you.
I am very proud of all who made an attempt at a new PR last month. That not only takes courage,but it shows that the status quo is not acceptable for the level in which you choose to perform. YOU CHOOSE TO PERFORM. No one makes you go beyond your limits but you. No one has to live with the thought of not giving it all you’ve got but you. Your coaches have the map, but you choose the mode and the speed in which you arrive at the hieghts of your own expectations. You all need to give yourselves a big pat on the back. Bask in the glory. Just for a moment. Now, let’s get ready to start our trek all over again tomorrow.
Paul & CFEC Family~
A warm “GRACIAS” on behalf of Robert and myself during our time getting to know everyone. Thanks for all of the well wishes in our Southbay ventures. We look forward to visiting soon.
You ALL are amazing!!!
Cheers!
5:30am
Rose 25:58
Carrie 24:26
Emily 20:05/4:10Rx
Chris 25:47/3:35Rx
Tony P. 29:00/6:26Rx
Phil 27:10
Don 19:31Rx
Julia 31:43Rx
Charlotte 29:24
Paul 17:08Rx/2:40Rx
8:00am
Walt 28:06/4:24
Jennifer B. 49:08 53#
Berenice 32:18/6:09
Diana 18:50 mod
I want to take a moment and say a HUGE thanks to Jason and Paul. I have learned at Crossfit about numbers. Fran, Cindy CFT and that is always my goal to better my numbers. BUT my first goal was to better some other numbers. My Blood pressure, LDL ( bad cholesterol) and blood glucose since I am diabetic. I just did my annual physical and can tell you BECAUSE of crossfit, BP is down from 140/100 to 120/80, LDL down from 199 to 79 and glucose from 9.1 to 5.8 NORMAL. As I strive to get stronger crossfit got me healthier. a HUGE HUGE thanks for that.
At a boy Patrick! That’s great news. Keep on keepin’ on. You are evidence that this s**t works.
9:00am
Denise 34:33/5:14
Karen 29:43/4:29 Rx
Tiffany 33:20 Rx/4:19 Rx
Linda 27:52/5:57
Chad 28:38 Rx/4:10 Rx
Valerie 23:26/-
Jennifer O. 33:04/6:20
Teshina 25:30 Rx/3:20 Rx
Jennifer R. 34:58/-
Dano 31:28/5:07 Rx
Yvette 25:33/5:11 Rx
Brandon 30:57 Rx/4:59 Rx
10:00am
Frank 25:13/4:19 Rx
Lisa 21:23 Rx/3:46 Rx
Holly 26:32/4:33 Rx
Tina 19:39 Mod./4:45 Rx
James 21:40 Rx/3:01 Rx
Kelly 18:36
12:00pm
Bill 21:40/4:06 Rx
Traci 33:07/4:18 Rx
Stephanie 30:20/7:21
Ed M. 24:47/4:11 Rx
Sonya 26:17/4:25
Hilda 35:59/5:22 Rx
Briley 22:02/ 5:05 Rx
5:00pm
Dean 17:50
Jarodd 31:56Rx
Yinka 31:26/7:03Rx
David M. 20:05Rx/3:20Rx
Sara 49:15/5:52
Miry 31:40
Steve H. 21:35/4:42Rx
Christine 32:58/20 burpees=3:30
6:00pm
Pam 29:58/5:46
Tyler 26:04/8:21Rx
Kristi 30:01/6:37
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