10 Push Ups
10 Pull Ups
10 times.
Then.
200m Run
12 Box Jumps 24"/20"
10 KB One Arm Snatch Rt. 53#/35#
10 KB One Arm Snatch Lt.
3 times.
100 Sit Ups
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The whole idea behind our training philosophy is to get better at every thing that we do. Never be satisfied with mastering one specific exercise or movement. Master them all. Get as well rounded at all for every conceivable time frame possible. This certainly will reward you with health and mobility for as long a life as you want. Keep this in mind while you are in the fire of sufferage, that is a CFEC workout. This workout is pretty straight forward and will require you to keep your pace high and just keep moving. The KB snatch is a power snatch. No full squat.
1-21-2010 from Julia Cruz Fallica on Vimeo.
5:30am
Rose 20:20/14:00/5:17 RX
Chrissy 16:47 Rx/10:02/4:27 Rx
Jon R.18:38/20:44/6:34b Rx all
Jack 22:10/20:10/5:40 Rx all
Paul 14:08/10:42/3:20 Rx all
8:00am
Brian 17:02/10:56/4:34RX
Walt 14:42/15:49/4:07RX-All
Valerie 14:14/11:20/4:24RX
Francisco 17:45/12:41/3:47RX
Robert 10:19/12:37/4:18RX-All
9:00am
Don 14:30/12:44/3:39RX-All
Liza 14:45 (5 rounds)/12:35/4:38RX
Tina 16:11RX/12:35/4:26RX
Jennifer O. 14:30/13:09/3:38RX
Jeff A. 13:18RX/10:37/3:16RX
Roselynn9:21/9:38/3:44RX
Michelle St. J. 15:08RX/12:54/3:54RX
Tony A. 11:22RX/12:00/4:20RX
Paul, Don, & Tony wore 20lb. vest for #1
10:00am
Josh 10:52RX/9:50/3:25RX
Kevin 18:11RX/11:11/6:30RX
Jennifer 15:23/11:41/4:01RX
Anniken 15:06R/10:44/3:44RX-All
Brandon 14:04RX/12:09/4:11RX
Yvette 17:20/10:49/4:26RX
Deanna 16:52/13:17/3:56RX
Josh & Kevin wore 20lb. vest for #1
Paul jumped onto 30″ box in WO #2.
12pm
Traci 15:49 (mod push-up)/12:48/3:38Rx
Jason 9:48Rx/8:51/2:57Rx
Matt 15:27/13:53/8:23Rx
Jason wore 20lb. vest for #1
5pm
Steve A. 10:35Rx/10:55/2:12Rx
Kelly A. 9:54/9:07/3:36Rx
Lenny 15:15/12:14/4:25Rx
Jake 15:24/13:26/3:21 Rx all
Frank 11:57Rx/11:43/2:55Rx
Newman 9:00/8:50/2:30 Rx all
Susan 19:55Rx/11:31/3:43Rx
Jennifer 18:40/11:47/4:51Rx
Sara 17:28/14:32/3:02Rx
Mike 14:26/10:46/2:57Rx
Jim D. 14:00Rx/9:48/5:49Rx
Sonya 23:22Rx/12:16/3:38Rx
Chris 13:24Rx/11:31/4:25Rx
Phil 12:35Rx/12:32/4:06Rx
Steve H. 13:05Rx/9:40/4:50Rx
Ed A. 12:54/13:26/3:47 Rx all
Sioux –/16:33/5:06Rx
Newman, Jake, Chris, Ed A. all did the 20lb. vest
Newman and Phil jumped on the 30″ box
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