Day 3

Thursday Mar 26 2020


We would like to welcome the newest baby to the CFGB family today as Ashley Rusch had her baby yesterday morning. Carsen Matthew came out 5 pounds 12 oz, 18 inches long, 5 weeks early. He is in the NICU but both he and Ashley are doing well. I personally cannot wait for this whole Covid-19 thing to pass to hold the little fella as momma bear is working out. 
Hope you all have a wonderful Thursday!
Workout/Warmup https://youtu.be/dDdDTdunBC0
Warmup https://youtu.be/EFQBqTS0Df8
Workout https://youtu.be/djy2a5UKXKQ
1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R 
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L


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Krystal Lowney14d

Congrats Ashley and family!πŸ’™

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Kelly Bruehl14d

Anyone who wants to workout together via livestream jump on this link at 10am

kellybruehl.workouts.live

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Bruce Hoffort14d

Congratulations Ashley! ⭐️

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Chuck Brehm14d

Congrats

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Jamie Henrickson14d

Congrats!

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Theresa Rosenquist14d

Hey!! Congrats to you and Dusty too! 😍

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Theresa Rosenquist14d

πŸ˜πŸ’™Congratulations Ashley!!πŸ’™πŸ’™ Welcome Master Carson! πŸ’™

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Sarah McKee14d

Congrats Ashley and family!! πŸ’™

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Megan Vogel13d

Congrats!!!!!!

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Pilates & 1 mile run & 4 mi walk
55# dumbbell
25:59 (44# KB clean and jerk)
Garage Day 3
15 Alt. EMOM: 10 Burpees, Handstand Walk, 20 ft, Plank Hold, 45 secs. 10 Alt. EMOM: 10 Single Leg Kettlebell Deadlifts, 35 lbs, 10 Push-ups.
βœ… home wods are mentally challenging for me
24:02 (65# hang power C+J). EMOM -scaled to 10T2B, strict HSPU (mix of 0-1 abmat).
Little G 25:22 Big G 26 flat
45lb db because all my 50’s have disappeared:)
32:58 135#
24:50 @ 135#.
Home WODs
I like my lunch break WODs. 😏
24:19 / 105# barbell
Grant if you program thrusters or squats tomorrow - I’m coming out of quarantine to lay the smack down! ;) #QuadsOnπŸ”₯πŸ”₯πŸ”₯ TTB/HSPU EMOM (10/10 of each)
Worked until 9:00pm / 1.) complete on 4-2-20 with a 155# barbell in 20:40.
24:51, 35# DB
Held DB for squats too. Yuck. 3 rounds: 25 dubs, 20 DB OH lunge (10R/10L), 20’ HSW. 12 min EMOM: 10 pushups, 15 sit-ups straight into 10 min EMOM: 10 hollow rocks, 10 sit-ups
**tied w/ Kelly πŸ˜ƒπŸ‘Š#Zoom!Great job Brenda!! 400m SkiErg/#26 Alt. KB.
25 min bike ride