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Countdown & PR Saturday

By Jake | In Uncategorized | on September 22, 2012


Let the seven day countdown to the first annual CFI Games begin! In one week athletes from our gym will be testing their skills against one another. It will be very exciting to see how everyone performs. I have noticed many athletes spending time before and after class on their “goats.” It is inspiring to see the competitive drive. For many of you this will be the first time in a competitive atmosphere but I can assure that you will have plenty of fun. I am very excited to see everyone in action. Now let’s move on to PR Saturday.

The lift for Monday was the dead lift. The morning class started off with 3 PRs. Paul K’s work set was at 205lbs and he lifted that weight for 10 total reps. Francis completed his work set at 215lbs and Andrea lifted 113lbs. The WOD consisted of 2 rounds of running 1 lap, 40 squats(pistols), 30 sit-ups(v-ups), 20 pushups(clapping pushups), and 10 pull-ups(chest to bar). This particular work out had an 18 minute cap. From what I saw the majority of athletes finished before the cap. James had a notable time of 13:15.

 On Tuesday the lift was a combination of a power clean and press. The goal was to lift 5 reps for 3 sets. Pat had a solid lift at 40lbs and Michele lifted 63lbs. The workout was 2 AMRAP 4 minutes. The first AMRAP was 8 shoulder to overhead and 12 kettle bell swings. After resting 2 minutes athletes completed the second AMRAP which was 5 ring rows and 15 dubs. The Swanson brothers each finished with 10 rounds or more on the second AMRAP.  

Wednesday’s lift was the front squat. Once athletes reached a challenging weight they would repeat for 3 sets of 3 reps. I had the opportunity to lift with Patrick and with solid technique he did his work sets at 160lbs. The partner WOD was 5 rounds of 12 med ball tosses, 10 toes to bar, 12 med ball tosses, and 8 burpees. Partners would rotate between toes to bar and burpees. Tami, Gerry, Chris, and JP all did toes to bar for the entire work out. Well done! Ning, in her spare time, completed her first handstand.

For skills day athletes were able to work on any movement in order to prep for the competition. Randy and Ning wanted to work on their pull-ups and they both succeeded on getting their first strict pull-up.

Friday’s class started with the snatch. Brady hit a new PR at 135lbs. Pablo set a PR at 85lbs. Andrea lifted 45lbs. Finally, Sara knocked out her set at 60lbs. The WOD involved rowing 1k then doing a 45yd bear crawl, 25 box jumps, 30yd bear crawl, 20 box jumps, 15yd bear crawl, and 15 box jumps. Brendan flew through the work out in 9:03 using a 24 inch box. Michelle C. used a 20 inch box and finished in 9:06. Prior to the WOD she lost her mojo for box jumps. Once she got going she immediately found her rhythm. Our good friend Tom R. completed the WOD in 10:36 while using a 24 inch box. It seems he hasn’t lost a step at all!

Post any PRs that I may have missed.

WOD 09.22.12

Partner WOD- AMRAP 15

8 Thrusters / 8 Pull Ups

400m Run

*Partner A will work on thrusters and pull ups while Partner B runs. When Partner B returns he/she will pick up where Partner A left off on AMRAP. Partner A will then run.

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