Duck

Monday Dec 11 2017


Change is a tough thing to deal with especially when it comes to the aging process. I remember when I was turning 30 and balls was it rough, I was fat even though I worked out 5 days a week and I was not pleased that this was how I was going in to my 30's. Now heading in to my 40's next year, exactly 10 years later I still work out 5 days a week but the fat has for the most part disappeared and I am very happy to be going into the next decade of my existence in my current state. I truly believe that we have found the fountain of youth here at CFGB where no matter the person as long as they dedicate to the program age really is just a number. 
Have a nice little Monday!
1.) 5 Strict Press @ approx 60% Every 1:30 for 5 rounds 
2.) Duck
21-15-9-15-21 
Assault Bike (females 18-12-7-12-18)
GHD Sit-ups 
*3.) Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50% @ High Hang from blocks
Note: use the blocks
*4.) Front Squat @ approx 90% 1-1-1-1-1-1, rest no more that 3 minutes between sets
*5.) 10 minute EMOM 
Odd-5 Overhead Squat 185/135lb
Even-15 Chest to Bar Pull-ups 
*6.) 3 x 15 Reverse Hyper, rest as needed

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85# SP
Done, didn’t time
Airdyne & ab mat su 10# med ball
SP @55# FS Extra credit and snatch extra credit done
20’ work out. 46#SP
70# strict press
10:40 10# ab mat sit ups
50# SP. -PS-My back hates shoveling, and it was only a dusting!!!
95# sp
SP 85#
Strict press 70, 🦋 pull-up work, hspu and ski erg emom
55# SP & FS extra credit @ 140#
wb abmat situps, 95# strict press
8:05 RX 95 sp fs up to 275 oh c2b emom
GHD to parallel, 55# sp
S press 70. FS 185. OHS 85 with butterfly PU Work. EMOM HSPUs and ski irg
13:34 75# SP
65#SP; 195#FS
18-12-7-12-18 assault 21-15-9-15-21 ghd to //. 65# SP.
12:10, 40# SP
10:21. Was at 5:15 a.m. class. It is now 11:15 a.m. and I still have the black lung. Reminds me of the good old days when I smoked.
SP @ 95#
15:53, 50# SP
🙋🏽‍♀️ Present
10:45, 15lb abd mat sit up
55lb press
50# sp
SP 60#; front squats @ 155#
SP 65#, snatches 70#, FS 180# (last set threw on 205 for 5# PR), hips to rings practice, 7s of dips/strict HSPU/ring rows
13:42 (21-15-9-15-21) // 60# SP
YUCK
75# SP
21-15-9-15-21 (not sure why I thought not scaling was a good idea). 80# SP, 155# FS, 65# Snatch Complex, 85# OHS (lots of work to do there) and ATTEMPTED C2B. Pull-ups = Death.
95# Strict press
65# SP; 175# FS
9:04 half = GHD’s
135# SP
Chemistry Final Exam
12:25. 45 strict press
SP 70#. FS@ 200. SC2B/SRD.
13:07 ab mat sit ups #14 WB
#55 strict press, e.c. front squat #115
85 strict press
75# SP
11:24 gross
#65 SP
9:03 (Ghd to //)
65# sp
60# sp
Didn’t catch the time
95# sp
9:34 as written
75# SP. 180# FS. 95# snatch EC. DL/BJ EMOM from Friday - 205#/24”
Used SkiErg v Ass Bike, 18/12/9/12/18 Cals, AMSU since all GHDs were full. No SP but did 5 R/5 L RDL @#75.
110 SP
9:58 Rx
105# SP
14:31, ab mat sit ups
30# SP