"Triple Play"
400m Run/30 Pull Ups X 3
10 Power Snatches (75#/53#)/15 Wall Ball (20#/16#)/20 Push Ups X 3
500m Row/ 20/10 Ring Dips (level 1)/5/2 Muscle Ups (level II) X 3
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. The workout goes like this: you do the 400m run and 30 pull ups 3 times. Then do the 10 power snatches, 15 wall ball and 20 push ups 3 times and, finally, do the 500m row and 20 M,10 W ring dips if you're level 1 or 5 muscle ups for men, 2 women, if you're level II, again, 3 times. That's how it works. Now go get 'em.
Two new additions to the CFEC Muscle-Up Club. Joey and Mike, check 'em out… Awesome work boys!
5:15am
Rose 45:13
Charlotte 40:21 2 rds.
Dawn 45:33
Emily 44:48 Rx
Julia 45:11 Rx
Jeff A. 39:15
Dano 45:43
Newman 41:54 Rx 95#
Paul 42:40 Rx
http://imgur.com/gallery/Av8fL
Cute picture!
That workout was hell. My arms are in the form of T-Rex.
8:00am
Walt 49:50 Rx
Holly 44:37 Rx
David K. 66:43 Rx
Valerie 48:22
Roselynn 43:12
9:00am
Chad 49:46 Rx LII
Dusty 44:17
Sabrina 45:57
Maria 42:30
George 42:30
Claire 47:27
Tina 45:43
Monica 43:06 Rx L1
Michelle Z. 41:48
10:00am
Teshina 46:16 Rx L1
Anniken 47:48 Rx L1
Rebecca 40:59 Rx L1
http://www.flickr.com/photos/jonbrin/sets/72157624060318482/
Pics from the regionals last weekend. Enjoy! I had to pick and choose since I took like 1000 pictures.
Thank you Jon. Great pictures.
12PM
Johathan 46:15
Chrissy 46:15
Sonya 42:04
Mike M.Rx L1
Briley 38:46Rx L2
Lisa, can you just write down Briley’s time twice (and L2 Rx), since I’m the second Briley! Thanks!!
I’ve got dibs on being the third Briley!!!
5pm
Chris A.43:05
Dano J. 38:58
Steve-O 44:12Rx LI
Tyler 45:51
Bill 43:53
JoJo 41:09Rx 95# LI
Damon 40:00
Sloane 38:45
Pam 43:57
Deanna 51:22
Mike M. 42:56Rx L1
hahha you guys are so funny… That means I can sit back and make you guys do all the work from now on… I kind of like that idea 🙂
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