Strength:
Deadlift 3 X 3
Sumo Deadlift 3 X 3
Snatch Deadlift 3 X 3
CrossFit:
Rest Day
Make up a missed workout or go for a PR on a benchmark workout.
Coaching Tips: Scale load and movements to match your current fitness level. The strength segment is designed to get you accustomed to performing the deadlift in varying grip positions. The progression in load will go heaviest loads on the standard deadlift and diminish in load on down to the snatch grip deadlift. Depending on your training cycle, you can get with one of the CFEC coaches and fill in a workout that you need programed. Rest is also a necessary component in all successful programs, so act accordingly when deciding what to do today.
August turned out to be a very successful month for many athletes at CFEC. You all deserve a pat on the back for the progress you are making as evident on the August PR board. Keep up the good work and good luck in the month of September.
71 people PR’d in the month of August. That’s a CFEC PR! You guys are awesome and you make me very proud.
It helps when we have the number 3 bad ass of the world. Keep leading by example Paul, and you will see more PR.
71 people PR’d and one person got a WR! Hellllllooooo!!!! Awesome!
5:15am
S:
Rose 195/155/155
Ed 345/-/-
Steve-O 315/265/225
Paul 345/275/225
W/O from 9/1
Emily 24:34 Rx
Newman 24:04 Rx Comp.
SDLHP/Push Jerk W/O
Ed 6:51 Rx
Steve-O 6:10 Rx
Paul 5:06 Rx
9am
S:
Lisa 205#/175#/165#
Teshina 250#/215#/205#
Mile/Airdyne/Mile
Tina 29:17Rx
W/O from 9/1
Dano 28:29Rx comp.
SDHLP/Push Jerk W/O
Diana 5:15Rx
Teshina 5:08Rx
“Helen”
Yvette 12:37Rx
Brandon 11:59Rx
5K run
Wall Jump/Sit-up
Justin B. 23:36/9:05Rx
10:00am
S:
Carissa 124#/125#/75#
Jon H. 205#/185#/205#
Jason 225#/205#/185#
Robert 305/245/185
W/O 8/21
Tiffany 31:32
SDLHP/Push Jerk
Carissa 10:17 Rx
Jon H. 16:16 Rx
Robert 8:55 Rx
12pm
S:
Sheldon 385#/365#/315#
Lenny 225#/225#/225#
Sabrina 135#/135#/135#
Sonya 163# DL x 1
SDLHP/Push Jerk
Sheldon 11:36Rx
Sabrina 12:43
Sonya 11:28
Pick up your Padre tickets today or tomorrow if you are planning on going. We’ll announce Saturday morning if there are any tickets remaining. You can pick up more tickets then if you need them.
5pm
JoJo 3:23Rx “Isabel”
Phil 14:40Rx “Fran”
Chris A. 9:39Rx “Fran”
S:
Jennifer C. 125#; W/O from 8/29: 20:14
Amy 125#; W/O form 8/29: 20:25
Steve 285#/245#/245#;airdyne: 5:52
6pm
S:
Jon B. 295#/295#/–
Tyler 285#/ 11Rx “Cindy”
Kristi 135#/ 9Rx “Cindy”
“Nasty Girls”
Chad 12:08Rx PR
Rebecca 17:43Rx
Mile/Airdyne/Mile
Bobby 38:19
Amelia 400M walking lunges 13:31
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