;)
Code "CFEVO" - 10% off!
Friday, April 18, 2014 at 2:25PM 
Live Scoring for "Nuclear Spring"
Event map. If parking right by the gym will be taken - park across the street in the areas specified below:
;)
Click on the image to enlarge
Friday, April 18, 2014 at 1:00PM ;)
"Nuclear Spring" is this Saturday all day. CFEvo will be very much open, just not for classes. Swing by & hang out, cheer on all athletes. Check with the map below for parking as well - there'll be parking across the street at the Pinnacle Bank as well as the two buildings behind it & the plaza to the right of the bank. Tomorrow will be a link up for live scoring.
Clean & Jerk 1-1-1-1-1, then
For time:
100 Double Unders
10 Target Burpees
10 Deadlifts (135/83)
10 Target Burpees
10 Deadlifts (185/103)
10 Target Burpees
10 Deadlifts (225/123)
10 Target Burpees
10 Deadlifts (275/143)
10 Target Burpees
10 Deadlifts (315/163)
9 min mandatory cap. The entire workout has 200 reps (do 200 Single Unders, if you're scaling).
Post loads & times to comments.
;)
"Nuclear Spring" map. Click on the image to enlarge.
Thursday, April 17, 2014 at 5:38PM ;)
Target Burpees & Deadlifts
Practice Handstand Push-ups & Pull-ups
Weighted Pull-up 1-1-1-1-1
Three rounds for time of:
30 Sit-ups
20 Box Jumps (24/20; step down)
1 Rope Climb
If you're doing "Nuclear Spring" do 1 or 2 rounds of the workout depending on how you feel. Do the Weighted Pull-up, but go very easy on the part prior to it.
Post loads & times to comments.
Wednesday, April 16, 2014 at 5:25PM ;)
Early morning rope climbs
Snatch 1-1-1-1-1-1-1, then
In 9 minutes:
10 Snatches (1 arm; 35/25)
15' Overhead Walking Lunges (25/10)
5 Toes To Bar
15' Overhead Walking Lunges (25/10)
Buy in 500 m Run.
For Rx+ use 55/35, 45/25 & do 10 Toes To Bar.
Notes: If you're doing "Nuclear Spring" do the whole workout, but run easy & then rest 1 minute after each round just to feel how the workout is. Don't go all out - about 80-90%.
Post loads & scores to comments.
Tuesday, April 15, 2014 at 5:22PM ;)
Leo deadlifting, Alec & Ben up to the usual
Push Press 3-3-3-3-3, then
21-18-15-12-8 reps for time of:
Double Unders
Swings (55/35)
Post loads & times to comments.
Monday, April 14, 2014 at 7:04PM ;)
Don & Hannah. Don got his Front Squat back up to 275 & Hannah joined the Triple Digit Snatch club with 100 lbs on Saturday!
Practice Back Squats, then
How many rounds can you do in 7 minutes of:
Rx
5 Pull-ups
10 Push-ups
15 Air Squats
Rx+
5 Muscle Ups (3 for Ladies)
10 Hand Release Push-ups
15 Wall Balls
Notes: Either work up to Back Squat 2-2-2-2-2.... or do 4x2 Back Squat @ 93-94% of 1RM FS, then work up to heavy single Front Squat.
If you're competing this Saturday in the "Nuclear Spring" - just follow the directions on the blog (adjust things if needed based on how your body/mind is feeling - everyone slightly differs in how they handle the last few days before competition).
Post loads & scores to comments.
Saturday, April 12, 2014 at 12:56PM ;)
Running with bumper plates = gruesome!
Handstand & Headstand practice, then
Four rounds for time of:
Run 250 m
15 Deadlifts (pick your kb's or db's)
10 Hang Power Cleans
5 Thrusters
1 Rope Climb
Notes: There will be cake between 9:30 & 10:30 classes to celebrate Socrates' & Leo's B-days! P.P.S. If we run out of cake - Papa John delivers meat cakes aka pizza! P.P.P.S If it's a birthday - all foods are Paleo.
Post scores & loads to comments.
Friday, April 11, 2014 at 7:09PM ;)
Sylvia
Shoulder Press & Weighted Pull-up 4-4-4-4-4, then
In 8 minutes:
Rx
1 Archer Row
1 Overhead Squat (pick load)
2 Archer Rows
2 Overhead Squats
3 Archer Rows
3 Overhead Squats...
Rx+
1 Bar Muscle Up
1 Squat Snatch (pick load)
2 Bar Muscle Ups
1 Squat Snatch
3 Bar Muscle Ups
1 Squat Snatch...
Post loads & scores to comments.
This work is licensed under a
Creative Commons License.