Level 1
1 Mile Run
200 Sit Ups
Then.
7 DB Hang Squat Cleans (35#/25#)
14 DB Thrusters
21 DB Walking Lunges
3 times
Post times.
Level II
100 KB Front Rack Step Ups 35#-16"/26#-12"
Then.
5 Power Snatch 115#/78#
10 Ring Dips
10 Burpees
5 times.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. There's only one run, so give it your all. We've done this workout before, so test yourself and see if you can beat your previous time. Keep your elbows up while holding the KB's in the front rack position. Don't get sloppy and let your posture deteriorate while in the heat of the battle. Keep your mind focused on the task at hand and keep accurate count of your reps.
Coconut Milk Ice Cream
See Lisa's Nutrition Blog for details.
Here’s a link to the 10/1/09 workout:
http://cfec.typepad.com/wod/2009/09/thursday-10012009.html
5:15am
L 1
Francisco 18:10 Rx/14:56
Monica 18:30 Rx/15:23 Rx
Chrissy 17:58 Rx/11:52 Rx
Phil 17:53 Rx PR 1 Mile/19:13 Rx
Dawn 20:04 Rx/12:26
Adam 21:09/16:24
L II
Julia 7:01 Rx/16:56
Don 6:25 Rx/11:46 Rx
Scott 5:11 Rx/11:28 Rx
Lisa 5:54 Rx/16:01
Paul 7:27 Rx/10:47 Rx
Check to see if you either improved or not between the 2 workouts.
Reporters always ask me: “Phil, how do you stay so humble?” Witness the following for a glimpse inside the Steffek household:
After dropping the kids off at school I got back to the house and was chatting with my wife. Raising my arms over my head I exclaimed, “Guess what? I got a new PR today!”
“Really?” my wife asked, hanging on my every word.
“I beat my old mile time by 7 seconds!”
“Hmmm, that’s nice. I thought you were going to say you managed to get the kids to class on time…”
Uh, guess I have a goal for next month. 😉
Damn Thrill! Your wife is tough. I think the first problem was you weren’t flexing your biceps while raising your arms overhead. Second problem was you didn’t get your kids to class on time.
Sectional Workout
100 C&J
Lisa 93#/Holly 113# 14:48
Teshina 123#/Paul 135# 13:43
Attention All Sectional Athletes!
Supplemental Workouts are Tues.and Thurs. @ 11:00am. Please report to each workout that you can. Focus will be on an honest evaluation of your current weaknesses and program accordingly with a short team workout following after.
9am
L1
Tony P. 24:05Rx
Tina 17:09Rx/10:18Rx
Liza 22:31Rx/16:13
Jennifer O. 18:52Rx/13:56
Janie 18:25Rx/13:10Rx
Karen 19:27Rx/13:07
Claire 19:42Rx/14:46Rx
Berenice 20:53Rx/15:50
Yvette 19:34Rx/9:00
Brandon 17:24Rx/14:56Rx
Deanna 17:56Rx/16:13
L2
Tiffany 7:04Rx/22:06
10am
L1
Roselynn 16:10Rx/9:01
Dana 18:30Rx/9:35
Sabrina 15:28/10:23
Josh 14:55Rx/10:03Rx
Jason 16:55Rx/10:27Rx
L2
Teshina 5:11Rx/19:38Rx
12pm
L1
Anniken 15:08Rx/10:29Rx
Doug 19:11Rx/16:44
L2
Matt 6:57Rx/17:52Rx
5:00pm
L 1
Sara 17:29 Rx/20:52 Rx
Emily 16:25 Rx/10:07
Michelle St. J.17:48 Rx/12:02 Rx
Jessica 20:00/ 14:40
Mike 14:42 Rx/16:00 Rx
L II
Jon B. 6:53 Rx/15:15 Rx
Ed 6:24 Rx/13:26 Rx
Holly 3:59 Rx/17:22 Rx
Ja’rodd 6:56 Rx/18:28
Amelia 4:23 Rx/1800
6pm
L1
Tyler 21:54Rx/14:13Rx
Kristi 25:27Rx/14:19
Pam 20:00/14:40
Greg 17:30Rx/17:27Rx
Christine 21:00(mod)/12:00(mod)
Joy 20:40(mod)/10:50(mod)
L2
Robert 7:18Rx/15:11Rx
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