Level I
"Tabata This"
Squat
Row (calories)
Pull-Ups
Sit-Ups
Push-Ups
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest
repeated 8 times) is applied in turn to the Squat, Rower, Pull-ups,
Sit-ups, and Push-ups with a one minute rotation break between
exercises. Each exercise is scored by the weakest number of reps
(calories on the rower) in each of the eight intervals. During the one
minute rotation time allowed the clock is not stopped but kept running.
The score is the total of the scores from the five stations.
Level II
1. Deadlift @ 70% of 1RM, Max reps in 2 minutes.
KB Bear Crawl 35#/26#, Max reps in 2 minutes.
3 times. Rest 2 minutes after each couplet.
2. 500m Row. Keep SPM @ 24 or less and 500m ETA 1:50 or less. (W- 2:00)
GHD Sit Ups, Max reps in 2 minutes.
3 times. Rest 2 minutes after each couplet.
3. 100m OHS+ Rt. OH Lunge+Lt. OH Lunge 75#/53#
20 Box Jumps 24"/20"
3 times.
Post DL reps, GHD sit ups reps, time.
In case you missed us on channel 6 yesterday, click HERE to watch.
Nick thought about it for a bit and then decided that he really did want to be part of the CFEC Muscle-Up Club. Welcome Nick, awesome job!
Nice job Nick! Congrats!
6:00am
LII
Lenny 75#/40/6:18 1 Rd.
Newman 79@ 245#/103/DNF
Lisa 60@ 168#/132/DNS
Teshina 58@190#/105/4:40 1 Rd.
Don 33@ 285#/63/DNF
Paul 52@ 265#/81/4:45 1 Rd.
8am
L I
P/U-PL/U-/SQ-S/U-R=Total
Francisco 5-2-13-11-4=35 RX
David K. 6-8-14-10-5=43 RX
Tina 4-5-16-10-4=39 RX
Bill 5-3-12-10-4=34 RX
Chris 10-4-13-8-4=39 RX
Tyler 3-4-11-10-4=32 RX
Sue 8-8-11-8-2=37
Susan 2-8-6-7-2=25
Dawn 8-5-12-11-3=39
Jack 4-4-10-8-5=31 RX
9am
LI
Briley 6-5-12-13-3=39 RX
Jeri 5-6-10-7-3=31 RX
Matt 4-5-7-6-4=26
Chrissy 5-4-14-11-3=37 RX
Dano II 6-6-10-9-3=34
Steve H. 7-5-12-9-3=36 RX
Jennifer O. 5-2-12-10-3=32
NICK!! Look at the big man whipping out the M/U! Nice job dude.
8am
LII
Dano 40 @ 305#/103 GHD
James was here but we are not sure what he did:-)
9am
LII
Rebecca and Chad 42:00 RX (Awww, that is so sweet!)
Level II
Steve 57 @ 245# / GHD 110
Julia 69 @ 150# / GHD 128
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