Lancel Lannister

Wednesday Apr 17 2019


There you are, picking up some object from a known point and wham, you crack your head on a steel beam that the object lied beneath. As you rub that goosegg on your noggin you think to yourself ‘I knew that dang beam was there!’ Or maybe you’re running your same route through your neighborhood and you trip on your face from that pothole that hasn’t moved in 3 years but your mind is elsewhere resulting in a totally preventable accident. Life happens fast and we train for that at CFGB. When we tell you we’re training you for life it’s because life is in constant motion around us and one slip up leads to that back injury or in my case, a lump on my head. Spend your hour here honing your ability to position your body in the safest way quickly and to be able to do that while keeping your situational awareness. Listen to the coaches well and make those adjustments because their goal is to keep you healthy in and out of the gym and not face down on the pavement from that pothole. 
Have a great Wednesday. 
1.) Every 2 min for 5 rounds
5 Clean & Jerk @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
15 Kettlebell Swings 53/35lb
1 Legless Rope Climb
*3.) Every 1:30 for 5 rounds
10 Hang Squat Snatch 75/55lb
10 Bar Facing Burpees
*4.) 16-12-8-6-4
Double DB Thruster 50/35lb
-Complete 20m Farmer Carry between sets
-Anytime DB are set down, do 10 Cal Assault Bike
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Lauren Kalil62d

I genuinely appreciate and enjoy these blurbs at the top

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Seev 🏋🏽‍♀️62d

Wasn’t going to say the same!

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Seev 🏋🏽‍♀️62d

Was*** !! 😂

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Rx weight, half rope climbs. Clean and jerk 65-75-90-100-115
105-125-145-165-185
9 rds+15KB swings
Rx weight. Mostly 3/4 rope climbs but 4 all the way (overcoming fear of death by plummeting) 🤪👍🏻 C&J 70/85/100/110/125
14:14 Lots of mods
C@J @ 150
Did my first legless rope climbs!
165/205/245/275/305# C&J
Almost died on the last two
8+2 KB at cap. Finished after class.
CJ 70/80/90/100/120.
14:56 RX weight and rope climbs with legs
C/J 65#- 105#
9 + 3 kb. / First 7 were legless, last 2 were half legless and then legs the rest of the way up. :)
CJ @ 105/125/135/155/175
CJ 135, 185, 225, 245, 265
8 rounds + 13/15 push press (20lb dumbell). C&J 75, 85, 105, 120, 135
125, 145, 170, 195, 220# c&j
150, 180, 210, 240, 270lb C&J
15 RX, climb w legs after attempt at one legless pull
65, 75, 90, 105, 120
14:15 mostly regular rope climbs
C&J 85/105/120/135/150; #3 & #4 complete
8+15 KBS RX (slow and steady, worked on better technique)
C&J 95/115/135/150/165, Snatches 75/85/110/120/125, tabata abs
7 rounds + 4 KB - First Legless rope climbs! Thank you for the support Kelly!
85-95-115-135-145# C&J
9 rounds even
legless as high as possible - lets the rest of the way. CJ - 95--165#
WCMA Scholarship presentation in Madison.
7 + 10 ft up the rope at the cap.
105,125,145,165,195 c&J
12:35 (35#, mostly legs)
A couple of pulls each climb without legs. 140# clns.
6-8 legless pulls, then no legless. 95/115/135/155/ 170❌
**#35 Russ+ swing & 3x ⬆️⬇️rope pulls/round. DL5x5 up to #210. 15’ bike & MOB.
First climb legless, then leg-.. full? Up to 225#