Run Away

Thursday May 10 2018


USAW - Level 1 Sport Performance Coaching Course is coming to CFGB this coming June 2 & 3. This is a great opportunity to gain knowledge from a world class coach and greater insight to Weightlifting. Please click the link if you would like more info. https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=140451

I would like to introduce Elyse Catherine Bauer born this last weekend. Justin and Hollie brought her in Monday for us all to see and pretty much stopped the 12:30pm class in its tracks! Congrats you two, she is beautiful!

Have a great Thursday!

1.) Run Away
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65% 
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb 
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*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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Amanda Zeamer69d

Aww congrats guys!!!

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Ashley Peterson69d

Yay for baby Elyse!

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Theresa Rosenquist68d

❤️❤️❤️

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Brandi Binsfeld68d

She’s so sweet! Keep bringing her in! ❤️

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8:06. 105 ohs
Db snatch and t2b
Home workout
1 mile run, 100 squats, 100 sit ups,100 push ups
115# OHS, DL/HS walks/ HSPUs, parallel bar walks
OHS 135, 155, 165
65# OHS
Rest day (3 on / 1 off)
Thruster'd into a rest day.
80# OHS; p bar dips & walks; shoulder mobility
Drop in at CF OneShot 5k 21:43
8:00; 155OHS
T2B/DB snatches 15min Amrap with FTNESS D 200m run 3 MU 5 S2O 185# 5rds
??? - Slower than Bryn and Ashley!
Thrusters to box!!!!!!! 500 m skirg (ewwww). More HS practice.
15 min AMRAP 200m run, 3 MU, 5 S2O 135# unbroken everything
500m row instead of run. OHS 2x12 (55#/65#).
115# OHS
OHS @ 65#
OHS: 160 EC: 4 & 5
9:46 🐢
OHS - rnds 1&2 @ 135. End 3 @ 155. EC of dips on // bars
10:58 55lb. Should have went RX
Ohs 70lb
OHS at 125#
10:28 // 55#
45# OHS
OHS 65/70/70
7:57; OHS 95#
Today felt like slow motion 🐢 🤦🏻‍♀️
OHS 100#, parallel dips and walks, T2B/DB snatches, Hips to rings/MU work
Tried to keep up with Alyssa and Tom.... NOT. A. CHANCE. Nice work guys! 85# OHS, + #3 EC (green&red band) 175 DL
145# OHS
OHS @ 175# / *5.) complete in 3:42 / *3.) 4 rounds + 5 DL (All DLs UB. 3 rounds of UB MUs, last round was 3-2)
OHS 85#
**400m SkiErg/#20 KB Thrusters -> BS v. OHS @#95 (no box). PEC: 50 GHSU/GH-HE & 3×{10 FBF #12.5 -> 3 min HSH & Shldr & Knee therapy.
9:46 with 35# thrusters
155#
7:36, bike 0.5 mile, 26?#goblet squats
125# ohs