1 Mile Run
15 Clean and Jerks 95#/63# (Comp.135#/93#)
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
15 Clean and Jerks
1 Mile Run
Post time.
Coaching Tips: The workout is a mile sandwich, with a little "Grace" and "Cindy" thrown in the middle. The only exercises you repeat for 5 rounds is the pull ups, push ups and squats. Here's your chance to pay for the over indulgence of yesterday's holiday feast.
Happy Birthday, Phil! You are one of the sharpest bloggers out there. Your wit and humor keeps us all in stitches.
5:15am
Deborah 33:00
Jack 44:08 Rx row
JoJo 24:24 Rx Comp.
Newman 21:44 Rx Comp.
Paul 28:29 Rx Comp.
Happy Birthday Thrill! Hope you get to celebrate by waiting in line at 3:00 am for some black Friday sales. Make it a good one.
A day late, but I’m thankful for the awesome CFEC programming; everyone at CF Method was attempting the one legged double unders this morning. Thanks for the idea! I only met you briefly Phil, but happy birthday!
Happy birthday Phil!
8am
Teshina 28:22Rxcomp
Dano 34:34Rxcomp
Sabrina 35:29Rx
Eric 39:58Rx
Michelle Z. 32:59Rx
9am
Ed A. 28:54Rxcomp
Chad 31:23Rxcomp
Rebecca 30:53Rxcomp
10:15am
Dusty 43:41Rxcomp
Toni 35:35Rx
Tina 32:52Rx
Steve-O 26:25Rxcomp
Amy 34:28
Phil 8:14Rxcomp
Gina 59:57 (mod)
12pm
Lisa 31:10Rx Comp.
Julia 28:18Rx
John R. 28:35Rx Comp.
David K. 37:32Rx Comp.
Anni 27:53Rx Comp.
Alex 32:18Rx
Bill 34:04Rx Comp.
Shelly 37:45
5pm
Scott B. 12:44 (mod.)
James B. 29:50Rx Comp.
Briley 31:00Rx
Kristi 34:46Rx
Tyler 34:45Rx
Lenny 31:00Rx
Jim D. 31:00Rx
Phil, you absolutely killed the workout. I’m glad I video taped you doing the workout, because I used the slow motion feature to count your reps. You were moving that fast. All that was missing was the soundtrack from The $6 Million Man. You know…Nnnnn..Nnnnnn…Nnnnn.
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