Window Tint

Monday Apr 2 2018


Couple things starting this week for you all:
1.) 21 Day Challenge begins today. No grains, dairy, sugar, alcohol with the exception of white rice on training days and bulletproof coffee with grassfed  butter. If it's not on this list you can eat it but the goal is as close to paleo as possible. You have to train at CFGB in one form or fashion for 17 of the 21 days i.e. daily WOD, mobility, yoga, gymnastics, skill work. Also, you will need to journal all food intake and workouts on the forms you will be sent via email tonight. Sign up is under the Thursday WOD on the main whiteboard. Measurements around waist at navel, 2" below navel and around widest part of rump needed. Cost 30 bucks. 
2.) Regional Training officially begins today and we will be having 3 days on 1 day off programming. The day off programming will still be a full day for the majority but if you are planning on training with our Qualifiers meaning you're doing everything I highly advise you take every 4th day for recovery. If you happen to be training the same time as Tom Fameree, Chuck Brehm, Paula Soletski and Josie Johnson make sure to eyeball the heck out of them and tell them to pick up the damn bar:)
3.) We need volunteers for the State Championship Weightlifting meet the 14th and 15th. Click on the event link to sign up. We appreciate it. 
4.) Happy Monday

1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Window Tint
3 rounds 
Row 30 cal
15 Chest to Bar Pull-ups 
10 Overhead Squats 115/85lb
*3.) 5-5-5-5 Deadlift @ approx 70%, rest no more than 3 minutes between sets
*4.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension 
1 Snatch High Pull 
1 Snatch
*5.) EMOM for 5 minutes 
5 Ring Dips
3 Bar Muscle Up
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
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Whiteboard
155 bs, dL ^ 175. Some ghds, back next and good stretching
105 BS then knee hurt went to 95# 15: 44
175 BS, 185 DL
200# squat, 14:50 RX (I no-ripped a lot of pull ups). Ring dips and bar muscle up with lots of bands. 75 ghd’s. 15 min bs at home
?? Scaled a couple moves
1 Rd C2B-ish, 2 Rds PUs. 95# 275# BS
Clock was blocked & I took my sweet time getting around to peeking at it. Sub FS for OHS. | BS @ 205#
12:45. 75#. Pull ups instead of C2B
185# BS
17:14 @ 95#
[C2B x 1 rd, PU x 2 rds]. 195# BS (lite)
12:57 RX
#5 extra credit on no specific schedule; #3&6 extra credit
Idk 12-13 min?
Pistols for squat emom. 1-legged rowing. KN deadlift for OHS. Some core and dips after.
15:10 100#
45#OHS. 115#BS.
15:14, 65# OHS, pull-ups
125# BS
5 sets of 4 BS @225lbs. Window tint completed 15:07
Did chest to bar box springs and empty bar for OHS to work on mobility
14:55 good 2 b back!
Scaled to 35# OHS, ring rows sore shoulder. EC: 180 DL 4x5
1 round then migraine
BS at 255
10:43 RX
225 Back Squat
16:56 65lb ohs, c2b
155lb BS
14:59. 95#
232# BS
175# BS, 35# OHS
16:18 banded c2b, 45#
BS 105#
BS @135#
BS @ 155#; DL @ 185#; snatch complex @ 95#
Time capped doing some C2B lolz...
BS 185#, EC stuff
155# BS
BS @ 295#
BS @245
Bs 125#, 14:14,sub db rows 15#,, ohs55#. Dl 155# 4x5..
C2B: 9-6 for every round / OHS: snatched the barbell & UB every round / *4.) snatch complex complete: 2 rounds @ 160#, 3 rounds @ 165# / *3.) complete @ 335#
14:51 c2b w. Green band, ohs #70
13:43 (75#)
165# bs
180# BS. 215# DL. 3 rounds: 30 GHD, 30 HR, 90 sec plank, 10 strict T2B, ME L-hang
13:00 @ 95# OHS
165# BS
**OHS w/#15 trainer bar (shoulder, but Doc appt. today). BS: #105×5's (ROM & strength 📈) M|WOD therapy too.
Scaled 135 bs for ohs and ring pulls for c2b. 185# BS for the first part. Ab extra credit from last week. Mobility rollers
4 sec slower than Laura VK 😊
BS @ 175#
11:12 @ 95#
265#