Back Squat 3,3,2,2,1,1
Then.
15 Back Squats 135#/95#
50 Sit Ups
1 Rope Climb
4 times.
Post load and time.
Coaching Tips: Take 6 sets to find your 1RM for the day in the back squat. Use any warm up rep scheme you'd like to get ready for this effort. The second workout is short and sweet. If you cannot clean the bar to get it on to your back, you may use a rack. Otherwise, get the bar from the ground to the back rack position.
REMINDER: This Saturday, November 20th, from 9:00 a.m. to 1:00 p.m. CFEC will be having our "Fran Opening," celebrating our move to our new facility. Come join in the fun. Get a workout in and stay for refreshments and food. Dave Castro from CrossFit HQ will be in attendance to help celebrate CFEC's "Fran Opening." All are welcome.
If you ever get the chance to arise early enough to make it to the 5:15 a.m. class, you may get a beautiful sunrise to help start your day.
Dude, the Silver Surfer came to the 0515 class?!?! Damn!
I thought his name was Newman. Is it Sunrise now? I mean thats nice and all. Must be an Asian thing…… You look great Sunrise!!! Keep up the good work.
5:15am
Diana 235# PR/14:04 Rx
Emily 155#/19:51 Rx
Chrissy 130#/22:17 Rx
Julia 170#/14:44 Rx
Chase 160#/18:15
Jack 225#/18:50 3X
Phil 200#/23:38
Don 285#/-
Jake 225#/-
Newman 275#/12:18 Rx
Paul 340# PR/15:48 Rx
Crap! Was just about to complain about not getting Rx on my time and realized I went 10 pounds under Rx due to an acute math fail.
Here’s a tip for those using the guy’s Rx weight:
45# bar + 45# plates=135 pounds
45# bar + 25# plates+ 10# plates+ 5# plates=bonehead!
(if I come back today and do 3×15 squats with a 10 pound weight can I get Rx?)
I’ll give you Rx, Phil, but you’ll still have repeat the 3rd grade. Can’t help you there.
9:00am
Justin B. 295# PR/19:05 Rx
Sabrina 135#/20:04
Rebecca 170#/17:54 Rx
Tina 145#/19:08
David L. 355# PR/-
Yvette 160#/20:35 Rx
Brandon 185#/24:34 Rx
Monica 135#/18:30 Rx
10:00am
Briley 165#/13:40 Rx
Lisa 155#/13:16 Rx
Dustin 285# PR/16:20 Rx
Scotty 365# PR/-
Tony A. 365# PR/12:37 Rx
James 275#/13:45 Rx
Robert 265# PR/14:59 Rx
12:00pm
Jarodd 275#/19:00(3Rnds)
Mark 185#PR/30:36
Teshina 16:15 Rx115#
Hey Pelon! Ya mero te catcho!
Y tu Pinch E Hoolia! I getchoo dees time…pero tu es pinch e tuff!
So, there’s 3 comments directed at Newman, it’s 3:40 p.m. and he hasn’t even responded. Remember the days, long before he found FB, Rx Jump Ropes and running a sweatshop, he would send multiple comments a day? He hasn’t gone soft, has he?
What a stud!! Great background pic.
8am
Chad 215#/20:25
Mallory 125# PR/25:42
Liza 135# PR/23:02 3 rounds
You better watch your back Flores! Do not disrespect The Newman! I’m not sure how things ran back when you were in Lame Mesa but you’re in El Cajon now!
For your information it is not a sweat shop! There happens to be a nice breeze in the afternoon which, even though the bars on the window block most of it, still keeps the temperature well below 105. So keep your smart comments to yourself.
5pm
Dano J. 165#/22:44
Bill 275#PR/20:56
Sam 15#/24:00
Carrie 95#/19:30 3Rds
Jim D. 215#/21:38
The sun did rise
The sun did set
From your mouths
Did you all spit
’bout a poor asian man
tending to his flock
His shiny bald head
did you all mock
I gladly withold
my venom and fire
for those who sing
In the Devil’s choir
For it is peace
That sooths my soul
Though garbage and rank
spew from your hole
I’m quite amused
by your comedy schtick
but you can still
suck my Korean D………
elicious white rice with low sodium soy sauce.
This excited utterance is amusing…
But one does know that Newman would never used CURSE WORDS or Brag About a KOREAN D…
I’m just saying…
I just couldn’t leave well enough alone… I just had to say something…Now, I know better.
Chu catched me dees time, migra. But nex time i yam running fastur from chu.
Paul… I was thinking the same thing. Heh heh heh.
Hijole!!! HOOLIA!!! CHU R TU MUSH!!
Usually I do not read article on blogs, but I would like to say that this write-up very forced me to try and do it! Your writing style has been surprised me. Thanks, quite nice article.
Thanks a lot for the excellent content! I seriously liked it.I’ll remember to bookmark this website and will often come back in the future. I wish to encourage that you keep going with your great job, even try to think of traffic ticket summons also, have a fantastic morning!
Greetings. I just came across this website and I certainly like it. I also want to talk about red light ticket sometimes. Good to be around, thanks a lot!
Hi! This is my very first reply on this site so I just wanted to say a quick shout out and say I truly enjoy reading your blog posts. Can you suggest other sites which cover credit card numbers? I’m as well pretty hooked on that thing! Many thanks!
ANPC is a free nation for and by the living men and women of the earth. This Private Nation is a grassroots association based out of Indonesia having its own International Charter, Peace Treaty, Constitution, Rules of conduct and has adopted the Declaration of Human Rights. These Treaties have been Registered by International Notice to the Hague and World Court as well as other agencies worldwide. The entire goal and mission of ANPC is WORLD PEACE and freedom for all the nationals of the world, focusing on a peaceful gathering together of all tribes and nations. Our living men and women are to live as Peaceful Inhabitants on the land, striving always to create a better world today and for future generations.
ANPC is a free nation for and by the living men and women of the earth. This Private Nation is a grassroots association based out of Indonesia having its own International Charter, Peace Treaty, Constitution, Rules of conduct and has adopted the Declaration of Human Rights. These Treaties have been Registered by International Notice to the Hague and World Court as well as other agencies worldwide. The entire goal and mission of ANPC is WORLD PEACE and freedom for all the nationals of the world, focusing on a peaceful gathering together of all tribes and nations. Our living men and women are to live as Peaceful Inhabitants on the land, striving always to create a better world today and for future generations.
Regards for this post, I am a big fan of this site would like to keep updated.
Hello There. I found your weblog using msn. This is a very well written article. I’ll be sure to bookmark it and return to learn extra of your useful info. Thank you for the post. I will certainly return.
Some genuinely nice and useful information on this web site, too I believe the layout has got fantastic features.