Level 1
Deadlift
10 @ 135#/95#
8 @ 155#/115#
6 @ 225#/155#
4 @ 265#/185#
2 @ 285#/205#
Then.
400m Run
50 Double Unders
15 Db Thrusters 35#/25#
3 times.
Post whether you did rep weight scheme and times.
Level II
1 Mile Run
Squats 80-64-48-32-24
KB Swings 40-32-24-16-12 53#/35#
Pull Ups 20-16-12-8-6
1 Mile Run
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. Do the deadlifts at your own pace. Do not attempt to lift outside your normal capabilities in the weight scheme given. If you cannot lift the weights, build your own bars at the weights you can manage. Substitute 200 singles for the double unders, if you cannot do them yet. L II workout goes like this: run, do 80 squats, 40 KBS and 20 pull ups the first set. Then do 64 squats, 32 KBSand 16 pull ups and so on.
CFEC welcomes Mike Miller to the Level 1 group classes. Mike is a power house on the ergo-meter, having competed in college crew. Take some tips from him on stroke efficiency and technique. Glad to have you in the family, Mike.
5:30am
L 1
Rose Rx’d PR/22:10
Jon R. Rx’d/ 21:06
Robert Rx’d/ 17:29 Rx
Tony A. Rx’d 2x/ 21:57 Rx
Paul Rx’d
I think it was 4x’s Paul…nest time I will do the Level II as instructed!
You’re right, little buddy. I, and many others, are glad that when you are working out with us, you leave your Superman uniform at home. I’ll have to go barrow some funds to purchase more plates for you to hoist around.
9:00am
L1
Sonya 155#/33:57 RX
Jason 300#PR/—
Brandon 225#/23:12 RX
Yvette RX/18:43 RX
Bill RX/17:50
Dusty RX/20:35 RX
L2
Tina 41:47
Steele 32:44
James 39:06RX/L2 DL RX
Teshina 40:32 RX
Dawn 46:04
10:00am
L1
Jennifer R. 155#/32:52
L2
Don 45:12 RX
12:00pm
L1
Jake RX/24:28 RX
Francisco 265#/23:53 RX
Dana 135#/25:06
Keith RX (300#PR)/20:34 RX
Tiffany 155#/19:06 RX
Lisa L2 DL RX/15:54 RX
L2 Deadlift = double the reps…
Hory Cow! Did El Matador and Roberto go to the early AM mixer??? Impressive.
Pablo, are you confusing El Matador’s tight bull fighting costume for a Superman suit?? Superman don’t wear no long knee high white socks.
Congrats to Fran for his impressive 300# deadlift. One goal for the year down. Now let’s get those pull ups down pat, also. Oh yea… he got 2 reps with 300#!
5pm
L1
Dean 265#/19:45
Joy 93#/22:56
Miry 93#/22:14
Heather 93#/18:33
Jackie 93#/18:52
Andrea 115#/23:36
Claire 185#/20:20
Ed A. L2 Rx’d/14:46Rx
L2
Michelle Z. 42:41Rx
Holly 41:28Rx
Lenny 54:00
Mike 47:35
6pm
L1
David K. 275#PR/16:38Rx
Greg Rx’d PR/22:19
Christine 63#/2R
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