Back Squats 5 X 5 @ 70% of 1RM.
Then.
AMRAP in 10 Minutes.
3 Deadlifts (M-BW W 3/4 BW)
6 DB Thrusters 35#/25#
9 Decline Push Ups (M @ 16″/W 12″)
1 Rope Climb
Then.
20-25-30 Unbroken Pull Ups. (W-15-20-25)
Post load, total reps and time.
Coaching Tips: Calculate your weight to be used in the 5 sets of back squats. If you have been getting stronger in the back squat, your percentages should reflect the changes. The AMRAP will be for total reps. Each round will consist of 19 total reps. This will keep you from stopping when there may not be enough time to complete a full round. You’ll still be able to increase your overall rep count. The final workout will help everyone increase their numbers of max rep pull ups. This is an area where we all need help. For motivation, watch the video of young Ben Smith.
Thank you all for a wonderful time at CFEC’s Christmas Party 2010. Thank you Roselynn and Dean Brown for graciosly inviting us into their beautiful home for the party. Here are a few pictures taken at the party.
Desert Table…
Dinner and Friends…
Tina with her favorite gift…
Emily with hers…
Shawn showing how he really gets his “perfect push-ups”…
Kristi, right before she lost that lulu gift card, doesn’t she look happy? And, finally, David with Colby, our youngest CFEC athlete…
After watching that video for the umpteenth time, I figured out how he does it. Play a song that’s from the 70’s with a 7 minute long guitar solo, and instantly you’ll PR because the pain in your ear hurts more than the effort. No offense to “Free Bird,” but I liked that song the first 7 thousand times I heard it.
Paul’s sippin on the holiday egg-nog-haterade! ha
5:15am
Rose 115#/56/-
Julia 135#/91 Rx/-
Jeff D. 135#/ 75 Rx/20-15
JoJo 235#/131 Rx/20-25-28
Don 205#/94 Rx/20-25-18
Paul 240#/94 Rx/20-25-15
8 am
Walt 155#/63Rx/13-11-13
Amy 115#/56Rx/5-4-4
Mallory 115#/56/—
Chad 170#/93/Rx
Chris A 165#/77/—
Dana 65#/57/4-6-6
Diana -/95Rx/15-20-20
9 am
Jeff A 165#/94Rx/—
Teshina 185#/93#/—
Scotty 275#/75Rx/Rxx
Spears 225#/90/20-14-10
Sabrina 95#/79Rx/—
Sonya 80#/49Rx/7-7-7
Rebecca 115#/94Rx/Rx
Monica 105#/94Rx/15/20/11
Traci 80#/78/6-7-8
Tina F 115#/75/15-17-11
I just saw Parkway Bowl is now serving a special “Egg Nog Smootheez” for the holidays. I imagine that after consuming one you’ll realize that “Egg-Nog-Haterade” was probably a more appropriate name…
http://www.facebook.com/photo.php?pid=5514422&l=e0a5f83b74&id=744057769
p.s. Did you know Parkway Bowl still has indoor smoking facilities? Don’t worry though, it’s mostly enclosed other than the open vents. 😉
10:15am
Carissa 95#/84/3-6-1
Sloane 110#/95/5-5-4
Lisa 120#/110 Rx/15-20-19
Suzy 100#/75/5-9-3-7-5
Alex 115#/75/10-10-11
Katie 65#/67/15-12-10
Tony A. 275#/111Rx/20-20-20
Dano 225#/27 Rx/14-7-8
Shawn 205#/94 Rx/20-25-25
Tiffany 100#/91/15-20-30
Ja’rodd 225#/66 Rx/-
Joey 185#/94 Rx/20-25-25
12pm
Ed A. 210#/56Rx/20-16-15
Roselynn 105#/66/10-10-7
5pm
David K. 165#/88Rx/20-25-17
Sara 95#/37Rx/5-5-6
Mike 195#/98Rx/–
Carrie 85#/57/–
Jim D. 155#/89/–
Lenny 155#/79Rx/–
MaryEllen 90#/56/8-8-6
Jon B. 185#/97Rx/20-23
Yvette 12/12 W/O 46:05Rx
Brandon 12/12 W/O 46:05Rx
6pm
Amelia 145#/79Rx/–
Phil 140#/99Rx/25-10
Hi, Neat post. There is a problem with your web site in internet explorer, would test this… IE still is the market leader and a big portion of people will miss your wonderful writing due to this problem.
Hey, I’m so delighted I came across your blog, I really found you by mistake, while I was looking on Aol for commercial real estate for rent. Nonetheless I am here now and would just love to say cheers for a incredible article and the all round exciting website (I furthermore enjoy the design), I don’t have enough time to read it completely at the moment though I have bookmarked it and even added in your RSS feeds, so when I have the time I’ll be returning to browse much more. Make sure you do maintain the amazing job.
I am really intrigued to find out just what site platform you have been using? I’m experiencing some slight security difficulties with the most recent website dealing with metatrader robot and I’d love to find a thing far more secure. Have any alternatives?
Hi, you’re absolutely right. I frequently read through your posts thoroughly. I am likewise considering nrm jobs, perhaps you might talk about that occasionally. See you soon!
I use this one http://www.bestrecurringaffiliateprogram.com
Hey, what do you really feel around free new movies online? Really great topic, right?
Appreciating the commitment you invested in this website and in-depth material you offer. It really is nice to come across a blog every now and then which isn’t the similar old re-written information. Wonderful read! We have bookmarked your website and I am including the RSS feeds to our online movie sites blog.
Al Hadi AC Refrigration and Repairing is committed to giving your ACs a new lease of life. We have a team of experienced professionals which has serviced more than a 1000 units, much to the satisfaction of our clients. The effort at Al Hadi has always been to service a call in the shortest span of time and to close it with a happy client. The referrals we get is a testimony to our work. Try our services today!
I arrived over here from a different web address on the subject of commercial real estate and thought I should look into this. I really like what I see therefore I am just following you. Looking forward to looking into your blog again.
Many thanks for sharing the idea, I bookmarked this web page. I’m additionally trying to find facts about asthma facts, are you aware exactly where I might come across a thing like that? I will return in a little while!
Dr.Punnet and her Teams are really a great cheater in Delhi for IVF, initially they say we will provide world best technology but after getting all money they all can’t do any thing and again repeat cycle or again take money for evry cycle same money, they all are playing with the emotions of allots of couples, God will never forgive you Dr. Puneet. this is very bad clinic, this is only earning money nothing else, avoid this doctor, try in AIIMS, GANGA RAM ANY OTHER Government hospitals are better, all private IVF centre are cheaters, maainly Dr. Puneet is great cheater in Delhi.
I’m not that much of a internet reader to be honest but your sites really nice, keep it up! I’ll go ahead and bookmark your site to come back down the road. All the best
You’re totally right and I definitely understand you. If you wish, we might also speak about family planning, one thing which intrigues me. Your website is really fantastic, cheers!
My family and I certainly enjoy your website and find the majority of the blog posts to be precisely what I am seeking. Would you offer other people to post content for you? I wouldn’t mind producing a story on recent sports news or possibly on a number of the subjects you’re posting about here. Cool site!
Good day! I just came across this page and I truly enjoy it. I also like to discuss best movers and packers india from time to time. Great to be here, many thanks!
You are entirely correct! I enjoyed looking through this info and I will return for more straight away. My site is about home floor plans, you can look if you are interested in that.
Are you tired of your ac repair in Dubai? Are you looking for Certified Professionals to carry out your ac repair with improved facilities and in an expert way?. Hot and humid conditions are not easy to tolerate, especially when you are not used to them. But, thanks to the air conditioners – living in such extreme settings can also become a pleasant experience, and more so if you are in Dubai.
There are actually great improvements on the style of this website, I certainly enjoy that. My site is on the subject of steam cleaning companies and currently there are lots of things to be done, I am still a newbie in web design. Cheers!
It was great to read this and I believe you are absolutely correct. Let me know in the event that you are thinking of excel help, that is my primary expertise. I really hope to see you soon, cheers!
Hello there, you’re definitely correct. I always read your site content attentively. I am also considering displays, perhaps you could talk about that from time to time. Bye bye!
It was great to read this info and I feel you’re absolutely right. Inform me if perhaps you are thinking about bitcoin calculator, that’s my primary competency. I am hoping to check back with you soon enough, cheers!
You are totally right and I totally trust you. Whenever you want, we can as well speak about house plans and designs, a thing which intrigues me. Your site is really remarkable, take care!
I was talking to a friend of my own about this info and regarding Ethereum trading too. I think you made a number of great points here, we are excited to read more stuff from you.
I enjoy the things you people are now up to. This kind of clever work and reporting! Keep up the wonderful effort guys, I’ve you to our speeding fines webpage.
I arrived over here from a different web address on parking violations and imagined I should consider this. I love what I see therefore I am just following you. Getting excited about looking over your blog back again.
You are totally right and I definitely agree with you. Whenever you want, we might also chat regarding real credit card details, one thing which fascinates me. Your site is really great, regards!
ANPC is a free nation for and by the living men and women of the earth. This Private Nation is a grassroots association based out of Indonesia having its own International Charter, Peace Treaty, Constitution, Rules of conduct and has adopted the Declaration of Human Rights. These Treaties have been Registered by International Notice to the Hague and World Court as well as other agencies worldwide. The entire goal and mission of ANPC is WORLD PEACE and freedom for all the nationals of the world, focusing on a peaceful gathering together of all tribes and nations. Our living men and women are to live as Peaceful Inhabitants on the land, striving always to create a better world today and for future generations.
I have recently started a website, the information you offer on this site has helped me tremendously. Thanks for all of your time & work.
Hello. excellent job. I did not anticipate this. This is a fantastic story. Thanks!