September 14, 2009

Sit-ups hurt once you do enough of them

***Congratulations to John for hitting the milestone of 20 consecutive pull-ups yesterday!***

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CFWU

"Grace"

30 reps for time:

135# Clean and Jerk

September 13, 2009

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CFWU

"Barbara"
5 rounds, each for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest 3 minutes in between each round.

September 12, 2009

John swinging the "kettlebell"

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Rest Day.

September 11, 2009

50 Push-ups in a row.

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CFWU

"Helen"

3 rounds for time:

400 meter run

21 KB swings, 52 #

12 Pull-ups

September 10, 2009

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CFWU

FGB Prep

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

45# Thrusters

75# SDHP

24" Box Jump

75# Push Press

Burpees

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

First 5 rounds of Cindy.

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Rest Day.

or

Make up a workout you missed.

or

Spend 1 minute in a handstand.

September 8, 2009

Sorry no picture for the day. After switching comps, lost all the ones I had saved up. There will be more tomorrow.

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CFWU

"Cindy"

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Let's see big PRs today.