Strength:
Deadlift 3, 3, 2, 2, 1, 1
Olympic Lift:
Snatch - Work up to heavy single @ 80%-90% of 1RM.
CrossFit:
4 DB Deadlift 35#/25#
6 DB Hang Power Cleans
8 DB Thrusters
18 Box Jumps 30"/24"
5 times.
Post loads or time.
Coaching Tips: Choose one of the above disciplines to work on. Warm up properly prior to any max load lifts. While doing the snatch, work on consistency and don't feel as though you must go for a PR.
NOTE: CFEC's Christmas Party is Saturday December 11. You should have received an invitation through e-mail by now. If not, please contact us and we'll see to it you get an invite. RSVP as soon as possible. It promises to be just as good as last year's. Make plans to attend.
The girls making the most of bonding time at the pull up bars. By the smile on Teshina's face, that must have been some joke someone told. Oh wait… she's always smiling during the workouts. Hey, there may be a lesson here for the rest of us. Maybe if we smile in the midst of the pain, it won't seem so bad. Give it a try and report back to me.
5:15am
S:
Chrissy 155#
Oly:
Don 175#
CF:
Chrissy 14:24 Rx
Can you tell Traci that I got her phone out of the car and left it on the dining room table at home?
Thanks,
-David K
Hey Paul, tell David to pick up some milk before he comes home. And, if he drives by the dry cleaner, see if my black drees is ready for pick up. If it isn’t, no biggie, he can go by there tomorrow after he stops off at Home Depot. Thanks, Traci.
8:00am
Michelle S-202# PR
C-14:15 Rx
Diana C-11:42 Rx
9:00am
Dawn O-63# C-14:12
Sabrina O-53# C-16:30 Rx
Tina S-115# C-15:08 Rx
Justin B. S-365# PR C-15:59 Rx
Traci S-105# C-11:32
Monica O-83# C-13:07 Rx
Justin D. S-355# PR C-14:09 Rx
10:15am
Dano O:145# C-12:22Rx
Shawn O:145# C-12:43Rx
Alex O:93#PR
James S:255#
Teshina S:265# C-9:23Rx
Amy S:185#PR C-18:22Rx
Ed M. S:225# C-13:29
Carissa S:145# C-14:23Rx
Jarodd S:410#PR
Roselynn C-12:10
Sonya C-16:05
5pm
Dean C-16:16Rx
Jeff D. S-345#,C-11:00(3R)
Bill C-15:08Rx
Sam C-15:28
Jon B. S-275#
Amelia C-12:37Rx
Jim D. O-115#,C-13:35Rx
Dana C-15:30
Sloane S-205#PR,C-10:17Rx
Tyler S-325#
Kristi C-14:19
Claire S-230#PR,C-12:59
6pm
Emily C-10:44Rx,12/1 D/U W/O 5:03Rx(C)
Phil O-115#
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