10 Power Cleans 115#/78# ( Comp. 155#/103#)
20 Calories on AirDyne
2 Minute Rest.
3 times.
Then.
Complete 50 Burpees with in the fewest intervals of 30 seconds of work, 15 seconds of rest.
For example,if can do 25 burpees in 30 seconds,it will take you 1:15 to do 50 burpees.
Then.
Press 5 X 2
Post time minus 4 minutes, time and load.
Coaching Tips: Scale load and movements to match your fitness level. Power cleans are from the ground to shoulders with elbows up high. Go from the power cleans right to the AirDyne and go as hard as possible for 20 calories. The 2 minute rest will give you enough time to recover for the remaining intervals. The burpee intervals are to get you to go as hard and fast as possible to complete more burpees in a shorter time period. 15 second rest should allow for you to continue the burpees at a fairly high intensity when the work interval come around again. 5 sets of 2 reps in the press is the chaser for the workout.
ANNOUNCEMENT: There’s a new video posted on crossfit.com site of Day 2 sd/az sectionals. More CFEC athletes get a little press.
After you watch the gay video of our sectionals go to the Crossfit Games website and check out the 2 videos of Kyle Maynard who competed in the Georgia Sectionals.
Makes me realize I need to get a lot tougher, work harder and never complain.
ANNOUNCEMENT: Newman is in a gay video.
5:15am
Charlotte 5:23 /4:15/63#
Donna 5:17/4:12/43#
Mike M. 3:47 /4:14 Rx/95#
Mary Ellen 4:23/4:49/63#
Phil 7:49/4:50 Rx/-
Newman 4:04 Rx Comp./2:35 Rx/135#
Paul 4:37 Rx Comp./3:18 Rx/135#
Julia, sometimes things you do as a young person in college can come back to haunt you. Difference is SOME OF US stop that behavior in college.
Thrill, way to gut it out this morning. It’s always tough coming back off a break brother. You’ll be back in the swing of things before you know it.
Thanks Newman! I went to lift our five year old off the top bunk of the bunk bed this morning and my legs just about went out from under me.
Open Letter To Schwinn:
Dear Schwinn,
You suck. It is now my personal mission to destroy you.
Sincerely,
Phil Steffek
p.s. Julia- Sooo funny. Literally laughed out loud.
8:00am
Eric 4:25/4:40Rx/—
Sabrina 6:47/6:00/63#
Walt 4:00Rx/3:47Rx/105#
Dawn 6:34/6:14/—
David L. 4:48Rx/4:15Rx/135#
Sara L. 7:58/4:37/63#
MIchelle Z. 5:32/4:33Rx/532#
Roselynn 6:00/3:36(squat thrusts)/25#
Tryout #3
Julia 13:47Rx/4:11Rx/73#
Matt 9:13Rx/2:44Rx/165#
9:00am
Dano 6:09Rx(Comp.)/4:06Rx/105#
Jennifer R. 9:00/5:40/53#PR
Tyler 6:48Rx/5:41Rx/105#
Kristi 7:18/6:14/55#
Valerie 7:57/6:12/53#
Teshina 5:56Rx(comp.)/3:56Rx/85#
Chelsea 8:20/5:35/35#
Tryout #3
Robert 9:44Rx/3:12Rx/?
Yvette 13:37Rx/5:29Rx/65#
10:00am
Traci 8:42Rx/5:36Rx/70#PR
Tina 6:50Rx/4:48Rx/65#
Monica 6:48Rx/4:06Rx/70#
Ja’Rodd 5:03Rx(comp.)/4:47Rx/105#
Tryout #3
Steve-O 10:01Rx/4:58Rx/95#
Phil, you crack me up. I love that picture in your post tag. I’m going to get suspicious if you aren’t here on workouts with the Airdyne.
12pm
Kelly 5:28/5:45
Johnathon 5:27Rx/4:50Rx/95#
Ed A. 4:58Rx/3:26Rx
Jeff D. 6:45Rx/4:03Rx/95#
Jake 4:32Rx/4:11Rx/135#
Kraig 4:30Rx/3:02Rx/115#
Briley 8:28Rx(comp)/4:06Rx/72.2#
Lenny 5:56Rx/4:03Rx/95#
Tryout #3
James 9:48Rx
Rebecca 11:55Rx/–/72.2#
I uploaded all 686 pictures I took at the sectionals, enjoy! There are some great ones…
http://www.flickr.com/photos/jonbrin/sets/72157623653638439/
I can’t decide if I should mark all Airdyne days as “recovery” days or make sure I come in so I can pose atop the orange Airdyne hoping for a photo op. That orange one is without a doubt the sweetest looking piece of gym equipment ever.
Julia,
Ditto what phil said. I laughed out loud!
5pm
Steve A. 4:52/5:34Rx/75#
Dean 5:00Rx/4:51Rx/135#
Diana 4:29Rx
Mike S. 5:08Rx/7:13Rx/115#
Sara 11:08/7:50Rx/58#
Chris A. 5:02/3:30Rx
Jeff A. 5:21Rx/4:08Rx
Andrea 10:11Rx/4:46Rx/58#
Jeri 8:45/8:04
Scott 4:34Rx(comp)/–/135#
Sonya 12:46Rx/7:11Rx
Alec 5:24/5:21Rx/65#
Tryout #3
Emily 11:03Rx/4:57Rx/68#
Joe 8:30Rx
Tryout #1
James 8:08Rx
6pm
Mike H. 8:14/6:30Rx/85#
Jessica 15:41Rx/5:29/55#
Christine 8:33/7:09/35#
Holly 6:40Rx(93#)/4:10Rx/80#
Tryout #3
Greg 15:25Rx/6:04Rx/75#
David K. 11:39Rx/4:43Rx/75#
Jon B. Thank you for all the great photos. Well done brother.
All athletes trying to make the Affiliate Cup team- Great efforts being put out. You have until Friday to get all 5 workouts in. If you are behind, you may have to do 2 in one day. Good luck.
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