Rest day/make ups
This time last year… was the 1st CFD Memorial Workout.
A week in review:
Chad Vaughn Olympic Lifting Seminar 12/13 Jan
Seriously, Eat More Vegetables!
Holiday Hours
November Member of the Month
CFD Memorial Workout
SundayDecember 23 2012
Sunday Funday
100 Burpee/ Kipping pullups (pullups from dead hang)
Time 13:15
3 min rest
100 DU
Time 02:20
Thought I would do the 100 straight off then my shoulders said negative ghostrider and broke
27,23,15,5 (oopsy),10,10,10
Did Saturday’s workout at 9am.
10 Med ball Cleans
10 Pull ups
10 Med ball sit ups
10 push presses 75#
7 rounds plus 2 med ball cleans.
Felt strong (no booze last night)
Who! That kid is a beast, he must take after his mom.
11:00 AM at District Crossfit
20 minutes of muscle up work.
Worked on stringing together strict for a little while. Got a couple with full turnout at the bottom.
Then switched to kipping in a non-false grip. Closer but still can’t quite get it.
Metcon:
5 Rounds
10 Burpees
10 Power Cleans (First two at 115#, last three at 105#)
10 Pull Ups
2 min Rest
16:03
Had trouble stringing together the cleans but everything else unbroken.
Power Clean: 1×3@225-245-255
Bench Press: 1×3@325-345-370 (2)
Was supposed to get three on the last set, but missed the third. Had to cut a day of rest because i’m traveling tomorrow. Still, the double gives me a projected max above my all time max. Was supposed to squat today, but there’s no way I was going to hit my numbers so I’ll have to squeeze it in later this week.
10 Med ball Cleans (20#)
10 Pull ups (orange)
10 Med ball sit ups (20#)
10 push presses (75#)
6 rounds plus 6 pull ups
Snuck in for a late, late one tonight.
A1) 10x100m row sprints with 1 min between rounds. Fastest 16.7 sec, slowest 17.1 sec
B1) 10 min airdyne–203 cals
C1) 2k recovery row–8:10
D1) 10 min planks