Krell

Tuesday Oct 31 2017


Please mind the mess and dust for the next week or so as we renovate a little bit. One thing that separated CFGB from pretty much every other CF gym in the world was our Jerk Blocks. Jerk Blocks are in my opinion one of the fastest ways to help one become a pretty decent weightlifter and our old gym provided us with plenty of space to make use of them then we moved. Well enough is enough, we've decided to move some stuff around so once again we can play with our Jerk Blocks on the regular.  So please don't use the freestanding rig until we get her all bolted down and get ready to get your Donny Shankle on and start ripping heads off of some God damned lions once again!

1.) Every 3 minutes for 5 rounds of 3 Clean + 1 Jerk @ approx 70%
2.) Krell
21-15-9
Thrusters 95/65lb
Burpee Over Box 30/24" (hands and feet)
*3.) Back Squat 4-4-4-4 @ approx 80%, rest no more than 3 minutes between sets
*4.) In 7 minutes:
Handstand Walk 40m
Then with remaining time find 1RM Snatch
*5.) 5 rounds
15 Hip Extension
10 Back Extension
7 Free Standing Hand Stand Push-ups
*6.) Muscle Up Challenge Day 22
22 Muscle Ups
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Sylvia Christensen 23d

This WOD = imminent DEth

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C&J @ 165#
11:35 w/ a few 👶🏼 stops in the mix
C&J @ 95#
C&j@115, bs@175, hs walk 40m+^105snatch in 7min
Db thrusters and db push ups and step ups for burpees. Cleans no jerks at 95#. 4x4 bs at 105#. 5 rounds of hip, back, and hspu done. Mobility and core work
I didn’t enjoy thay
205 C&J
10:56 55#
85# push jerk
10/27/17 Salty 5:24
Lit lower back - sub wod
6:02 w/ FS not thrusters
70# C&J, a personal best since my shoulder has begun to heal!
13:35 death
Burpee box step up , rx # Clean 75# thanks again Ashley for watching the 👶 while I finished
CJ225 my jam. Wod not so much 🤢
8:00 slow on box to prevent death. C&j 185
CJ 235
First login ever! 135 c&j. 175 bs.
225 c&j
CJ 85#(1),95#(2),100#(2)
21-12-15-9-12-7 assault/strict pull-up
Bad clean = effed back
2 rounds @ 75#, 3 rounds @ 85# for C&J
pretty much forever
11:40rx thanks for the push JT 85# Clean/Jerk EMOM
8:45 with regular burpees
295 BS
9:27 rx....all thrusters ub
c & j at 165#
14 something (yuck)
75# thrusters, 95# cleans, 7 muscle ups
Shared a box, 55# - should have done RX // 85# c&j
CJ 90#
7:38 rx after one looong day
C&J @ 115#
C&J 105#, BS 195#, 6:58 for 40m of handstand walks lol...snatched for a bit after up to 115#
8:39 RX • 90# C&J
9:05 at 80#
115# c&j
7:40 RX 185# c&j
255# BS 180# snatch 10# pr
C&J @165; BS @ 265; MU 22
8:22 Rx 205C&J
I heard Uptown Girl by Billy Joel Twice this AM... Derek and Sal need to up there music Game
200# for 1.) Cleans were programmed to be 3 singles rather than 3 UB / HBBS 2x4 @ 265, form was not ideal so I dropped down to 3x5 @ 245#
CJ 140 BS 225
Yoga Tday is quickly becoming one of my favorite days of the week!
140 C&J. 175 BS. HS walk/125 snatch in 7 min. Then kept snatching and hit 140 🙃. Yesterday's snatch complex at 105.
**no shoulders today 😿 #70 full sq cleans (1st in 1 year): WOD: #65 BS/pushup>BS-U, then 3×{##AMSU/GH-HE KBS (25 ea)
185# CJ; 285-290# BS
9:33 15# thrusters, squat box step overs for 21, burpee box step overs for rest