Overhead Squat 2,2,2,2
+
Push Press 2,2,2,2
+
10 Dead Hang Pull Ups
10 Strict Dips (Bar or Ring)
15 GHD Sit Ups
All for 4 sets. Rest as needed. No time element to this workout.
Post loads and Rx'd or not.
ATTENTION ATHLETES: CFEC is an Official Affiliate to have your Open Workouts validated. You are invited to come in and participate in these workouts on Friday at 6:00 p.m. and Saturday at 12:00 p.m. You must be a registered athlete to participate in the Open workouts. There is a $2 fee for non-members to have their workouts judged and validated. CFEC athletes may participate free of charge.
5:15am
Rose 73#/93#/-
Shelly 25#/63#/-
Don 175#/155#/Rx
9:00am
Tiffany 93#/93#/Rx
Claire 58# PR/113#/-
Ed 95#/155#/Rx
Tina 93#/103#/-
Susan 83#/78#/-
Yvette 123# PR/113#/-
Hey Paul,
Do you know why all the CFEC athletes have disappeared from the CF games leaderboards? You were all posted earlier this week, but I can’t find anyone anymore.
Mike,
You cannot stay in the running for the Games if you do not perform the weekly workout. They’ll post your position once you have entered your results from the week’s workout. If you don’t post, you’re out of the qualifying process. That’s why there are only a few names on the leaderboard right now. Come Friday night, it’ll be lit up like a Christmas tree.
8am
Dusty 295#/225#/–
Chris A. 125#/135#/3 rnds
10:15am
Jake 155#PR/195#PR/Rx
Robert 135#/175#/Rx
Pete 32/100/mod.
Jeff M. 165#/185#/Rx
Matt 145#/225#/mod.
Liza 68#/83#PR/mod.
Kim S. 30#/50#/mod.
Thanks Paul, I figured it was something like that, but didn’t know the rules.
5pm
Sara 98#/88#/mod
Bill 155#/205#/mod
Jarodd 125#/165#/–
Alex 103#/113#/mod
6pm
Sonya –/73#/mod
Kim 83#PR/93#/2rds
It’s okay… love looking at your lovely post.
Not much words needed, really.
Very efficiently written story. It will be useful to anyone who usess it, as well as me. Keep up the good work – i will definitely read more posts.
Thanks for the sensible critique. Me and my neighbor were just preparing to do some research on this. We got a grab a book from our local library but I think I learned more clear from this post. I’m very glad to see such excellent info being shared freely out there.