Tuesday Sept 20, 2011

CFV 5.50 pm Steve & Adam


15 mins Clean and Jerk speed/skill practice


For time:

400m run
3 rds Cindy
10 ground to overhead (C&J) at 60% 1RM=53#
3 rds Cindy
400 m run

Time: 15.14 all rds unbroken, g2oh done as singles


Cindy = 5 pullups, 10 pushups, 15 squats

Mods: blue band, box, Rx

Sat Sept 17, 2011 FGB6

CFV ~10 30 am **FGB


Wall ball (10#).....15...15...12

SDHP (45#).........20...18...16

Box jump (16")....19...18...15

Push press (45#).16..14...13

Row (calories)......11...11...11


Totals....................81...76...67 = 224

Wed Sept 14, 2011

AM Yoga


PM massage & chiro (Dan)

Tuesday Sept 13, 2011

AM Yoga


Stretching pm

Mon Sept. 12, 2011

AM Yoga


CFV 5.30 pm Adam

Sunday Spet 11, 2011

10 years


Kids


Hike to Stone House

Thursday Sept 8, 2011

AM Yoga

Wednesday Sept 7, 2011

Foam and Lacross rolling

Tuesday Sept. 6, 2011

Frieh Session - Adam


Row 2000 meters for time: 9.26 min
Recovery up to 10 mins

Then: Big 55 Ladder not for Time but don't drag your a$$

Thruster - 53# @ rd of 6 switched to 43#

Squat Clean - same as Thruster
Box jump – ~20" tire
Push up – Box

Wall Ball – F: 14# At rd 6 switched to 10# (felt light?!)


Time: 36.56

PM foam roller, lacross ball

recovery walk to Market of Choice 2 mi

Saturday Spet 3, 2011

CFV 31 Heros WoD


1) run 400 m w/30#


2) 8 Thrusters@ 53#

......6 rope climbs (sub rows 3:1)

....11 tire jumps @ 20"

trading off after run for 31 mins


Partner: Rachel

Rds:6 + thrusters + 4 rope rows

Friday Sept 2, 2011

Walk to Custer park and back; kids in jogger