Intervals
15 Hang Power Cleans
10 Push Jerks
5 Front Squats
250m Row
Rest 2 Minutes.
3 times.
Then.
5 HSPU
20 Pull Ups
30 Double Unders
3 times.
Load Key: L1 95#/63#, L II 115#/78#, Competitor 135#/93#
Post load and best interval split and time.
Coaching Tips: Scale load and movements to match your current fitness level. As with all interval workouts, try to get the most out of each of the working portion of the interval. There should be little to no pacing whatsoever in the work portion of the interval. It would be a good indication of your fitness level if these were done in a negative split time. Your times would become slightly faster each interval attempt. Use the load key to determine what load to use as it relates to your fitness goal and level.
Captions? Post to comments.
Checkin’ out the gun show.
Julia, I heard that you bring a tool belt to the gym when you workout so you can take down the whiteboards and have all the mirrors during your workout. Is that true? Are you also using all of the Weider Principles in your workouts? Just asking..
Coach, I hurt my neck during the workout yesterday.. I don’t know how I did it.
Actually, I’d like to request that you all wear mirrored sunglasses, so that I can see my reflection.
5:15am
Jeff D.75# 2:50/4:50
Jon R. 95# 2:54/14:11
Rebecca 93# 5:53/10:01
Rose 63# 3:06/8:30
Scott 135# 1:57/13:20
Don 135# 5:38-95# 2:46/8:56 Rx
Monica 63# 2:42/10:39
Chrissy 63# 3:00/14:00
Phil 75# 3:32/4:40 1 rd.
Paul 135# 2:42/8:21 Rx
9:00am
Maria 35# 3:07/8:00
Chad 95# 2:51/-
Dusty 135# 1:55/13:28
Kevin 115# 3:41/12:55
Teshina 93# 2:22/12:01
Tiffany 63# 3:12/11:04 Rx
Tina 63# 2:50/13:07
Berenice 53# 4:16/13:28
Robert 115# 3:23/7:34 Rx
jason 115# 3:29/-
Seriously, “gun show” was the first thing that came to mind when I saw that pic. Nice!
But since “gun show” was already taken:
“Julia Cruz nails her first jumping muscle up. Congratulations Julia! Welcome to the club!”
Posted an alternate version of the pic on the FB site:
http://www.facebook.com/photo.php?pid=3190984&l=b360a359ec&id=744057769
“Oh, so that’s where I left my ________!” (Shoes, jacket, purse, socks, jump rope, coffee cozie, etc…)
That’s funny, Phil.
10:00am
Ja’rodd 115# 3:37/14:22
Anniken 93# 4:49/13:15
Michelle St. J. 78# 3:11/13:28
Yvette 63# 2:36/10:41
Brandon 115#/3:25/15:43
12:00pm
Matt 135# 2:25/15:39 Rx
Roselynn 63# 2:37/11:20
5:00pm Dean 95# 2:15/14:13
Jon B. 115# 2:37/9:52
Adam 75# 2:40/19:34
Chris 115# 3:20/7:50 2rds.
Holly 93# 2:44/12:50
Lenny 75# 2:33/9:15
Emily 63# 2:20/12:25
Jennifer B. 63# 4:04/7:50 2rds.
Linda 63# 3:30/-
David K. 115# 2:49/9:54
Joy 35# 4:30/9:12 2 rds.
Heather 35# 4:00/8:50
Jackie 45# 3:45/9:12
Sonya 63# 4:24/20:07
Jeff A. 95# 2:01/10:30
What Julia is really saying is…..
“oops I just farted. maybe if I look away no one will smell it”.
But what Julia is saying NOW in real life… “this CFEC website is soooo much more interesting now that it’s officially CF”ME”!!!!!
Ooh I got another one…
“Say hello to my littal friend (left bicep) and meet her twin sister over here (right bicep). Fire Power!!!”
Kristi 63# 4:16/20:12
Jessica 35# 3:32/16:44
Mike 95# 4:21/13:56
Christine 25# 3:57/18:47
Sandy 33# 3:18/13:19
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