Gummy Bear

Friday Sep 21 2018


I want to welcome two new pups to the CFGB family Chuck and Andrea welcomed Easton Michael last Thursday and Jordan and Kelsey welcomed Weston Steven this Wednesday.  Congratulations to all of you and I look forward to carrying them around the gym as we all know I coach even better when I got a baby in my arms!
Happy Friday!
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Gummy Bear
3 rounds
400m Run
30 GHD Sit-ups 
20 Front Rack Lunge 115/85lb
*2.) Split Jerk 5-3-3-2-1, adding load each round establishing a session 1RM resting no longer than 3 minutes between sets
Note: If you use the blocks please reset them back to the way they were
*3.) for time:
5 Strict Press 135/95lb
4 Rope Climbs (Alternating Legless to Legs)
3 Muscle Ups
2 Wall Climbs
3 Muscle Ups
4 Rope Climbs (Alternating Legless to Legs)
5 Strict Press 135/95lb
*4.) 7 minutes AMRAP 
10 Power Snatch 75/55lb
3 Bar Muscle Ups 
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
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Danielle Novak55d

I like gummy bears 😁

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16:39 scaled
35#, 60 plank shoulder taps, bike .6 mi.. cleans are pretty comical with a baby bump! 😂
Lifted 55 kilo. 2 rounds, 15 ghd’s
13:11 sub abmat su
67 kilo 3 rep max
12:51; 5reps@110kg
1000DU for time-18:58
14:41 RX 85kg 3RM
80 kg x 10
13:23 abmat situps 95#
67 kg pretty sure
GHD to //, 85# BS instead of lunge. ^50kg on clean, 10 reps @45kg.
Clean ^ 45kg. Got 2 full rounds @ 65# before I had to leave at 6:15
Clean: 95k @ HH
2 + 30 ghd’s @ cap.
75kg. / 12 @ 70kg
Sub 500m row. 65# lunges. Some GHD to //. Cleans from blocks but I don't do fancy KG math so ?? 9 reps max effort.
3.5 mile brigade run. 43:17
5RM squat jerk 85lb. 5x5 PP @95lb. 3x5 BS@ 155lb. 2x5 FS@ 105-155lb
16:50. Abnat s/u. 95# and row 500
3 rep max at 95 kg.... 10 at 90 kg
50kg, 45kg x 11
12:57; cleans ^62kg
Yoga 🧘‍♀️
Cleans up to 65kilos, 1,000 DU (25:41...woof), dips EMOM
3 rpm @ 62kg. 3 x max effort Rings rows/SPU. Mob.
50kg rep max clean, 45kg 10 reps. 400 m run of 3rd round at 15 min time cap, 55# lunges.
Worked until 8:45 p.m.
23/30 GHD last rd @ cap 17:10 75# frl
Hcl ^ 48 11@43
15:03 (85#, ghd to //)
60kg clns
55, 59, 62, 65, 68kg 3RM. 7 @ 65kg (started with roughly 2 min to lift). 7 min AMRAP 10 snatch, 3 BMU - 3 + 10 snatch
to get thru a shower & getting dressed, H-L-F!!! 🙄😄
14:01 RX
Cleans to 72kg. 11x65 at the end
Cleans up to 70kg; 11 reps at 65kg
13:57 Rx, except // ghd’s
80 kg x 10
100kg 3RM; 16 @ 90kg