CFGB #3

Wednesday May 9 2018


Another day and another test of something or another:) CFGB #3 is going to be a test of moving and transitioning. Seconds are everything. 
Have a great Wednesday. 
1.) CFGB #3
Complete Reps of:
100 GHD Sit-ups 
150 Air Squats
Every time you pause movement switch to other movement accumulating 100 reps of GHD 150 Air Squats for time. 
2.) 3 Push Press @ approx 75% every 90 seconds for 6 rounds 
*3.) 21-15-9
Start each round with a 40m Sled Push 4x45/2x45
Hand Release Push-ups 
Wallballs 20/14lb
*4.) 4 x 400m Log Run, rest 1:1
*5.) 5 Free Standing Handstand Push-up 
10m Handstand Walk
4 Free Standing Handstand Push-up 
10m Handstand Walk
3 Free Standing Handstand Push-up 
10m Handstand Walk
2 Free Standing Handstand Push-up 
10m Handstand Walk
1 Free Standing Handstand Push-up 
10m Handstand Walk
*6.) 3 Rounds
15 Reverse Hyper
10 Back Extension 
5 GH Raise
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Derek Zehms191d

I’m really liking these workouts so far!! It’s like Justin is programming again

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Sylvia Christensen 191d

Wait so what do the names mean??

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Sal Bertuglia191d

They are benchmark wods. Like when we LuRong. They just are easier naming conventions than having names like “Sasquatch” or “Macco’s ABs”

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james macco191d

Not that there’s anything wrong with a workout called Macco’s AB’s. 🤓😏

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Sylvia Christensen 191d

I kind of like those WOD names too!

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Pp 85#,
9:03 or 9:16
100 GHDs unbroken. 115# PP
7:13 subbed KBS for GHD
21-15-9 EC-3:50 with 30" BJ instead of sled push, PP 115#
50 GHDs/50Ab Mat SUs. Push press @185 until last rd, 4@205 in last ditch effort to keep up with Jim.
10:15 ab mat sit-ups with 14# ball
90# PP
PP 145#
9:58. 16# wb abmat su’s
25 GHD, then situps (boo). 145# PP
7:02 95# PP
Suck it up planks; hs walks & free standing hspu; yesterday’s FS EMOM @ 120#
7:54 unbroken RX pp 155 emom hsps gh raises, 27 21 15 9 3 row bike
7:40rx unbroken; 155PP
EC work
Well, 100 GHD situps unbroken, while fun, was not the fastest way to get through this workout. Squats to box. SP at 85#.
Ghd to //. 85# PP.
10:14 / 115
Crushed Shane on reg no 2
PP @ 75#
145# PP
75# PP 3x6
8:53 w/abmat
150# PP
16:00, parallel GHDs
GHDs suck, but it got the job done!
9:46 straight through. Military situps
110lb pp
11:00 20# med ball abmat situps
PP up to 210#
At home. *note...I just realized it was supposed to be 150 air squats, I only did 100☹️
7:05 broken up into 3 sets - GHDs 35/35/30 squats 50/50/50
PP 110#; yesterday’s front squats @ 140#; row/assault Cals from yesterday 12:52; sled/pu/wallballs done
6:17 ** 16# medball sit-ups to prevent shin from bleeding on GHDs😬
PP 115#, handstand EC, yesterday’s row and AB EC, C2B work
105# PP (shoulder). #4 EC - 2:02/1:58/2:01/1:50 *no log just runs*, #5 & #6 EC
7:41 abmat w/ 35# plate
165#pp
7:58/50 ghd’s - 50 ab mat
PP @ 175# / Hs walk practice
PP @155
9:42. 85#pp. Plank work -2mn section on knees.
UB GHDs into UB squats. I think it may be quicker to break up into sets and rep faster / 6x3 push press @ 185# / 10 minute partner AMRAP with Fonti: 10 alternating cleans @ 225# and 5 synchronized bar MUs - 3 rounds + 2 cleans / 5x3 front squat @ 255# belted / Handstand walking practice over 1 set then 2 sets of 45# plates = 3 inch step / 2x30 barbell arm curls / 1 x 25 barbell tricep extension
10:21 w/wait on GHDs
#95 PP, sets of 4
6:38 (ghd to //)
95# pp
115# PP
😃🧘☮️🌼
7:30. 115# PP
Crushed some yoga
10:00. Sit ups
8:40, 20lb DB ab mat at home
175 PP
11:38, sit ups
left arm push press w 15# DB