Monday, August 28, 2017
Ready or Not
Don’t forget to order your CFGB “Green and Gold” tees, tanks, and sweatshirts. We won’t be ordering any extra sweatshirts, so don’t drag your feet. 2/$40 on the tops or $25 each. Also, 2/$40 pricing is preorder only. Order closes this Wednesday night August 30th.
Thanks to Mike Luberda and all the participants in yesterday’s SPEAR Self Defense class. Please stay tuned for information on an upcoming 8 session SPEAR series led by Mr. Luberda.
21 Day Challenge Sign up begins today. There will be a white board on the front table. This challenge is going to be the first challenge that we are going to have commmnication with all participants throughout the 21 days. Basics are going to be no booze, 100% paleo, food journal, 17of 21 days at CFGB, measurements and eating a minimum of 3 balanced meals per day.
Cost will be $30 and officially begins this Friday!
Hey there Monday!
Thanks to Mike Luberda and all the participants in yesterday’s SPEAR Self Defense class. Please stay tuned for information on an upcoming 8 session SPEAR series led by Mr. Luberda.
21 Day Challenge Sign up begins today. There will be a white board on the front table. This challenge is going to be the first challenge that we are going to have commmnication with all participants throughout the 21 days. Basics are going to be no booze, 100% paleo, food journal, 17of 21 days at CFGB, measurements and eating a minimum of 3 balanced meals per day.
Cost will be $30 and officially begins this Friday!
Hey there Monday!
1.) 5 rounds every 2 minutes
10 Unbroken Deadlift 255/175lb
10 Strict Pull-ups (rounds 2 & 4 strict chin ups)
2.) Ready or Not
9 min AMRAP
20 Front Squat 155/105lb
20 Hand Stand Push-ups
*3.) 15-15-15 Unbroken Power Cleans, add load each round
Note: rest anywhere except the floor suggestion for you all rest in front rack and once that bar comes out of front rack get that bar back as quick as possible keeping your forearms fresh and happy
*4.) Split Jerk 5-3-2-1-1-1
Note: use the blocks but do not drop between reps, rest no more that 3 minutes between sets
*5.) 5 rounds
1 minute Plank
rest 30 seconds
25 4-count Flutter Kicks
rest 30 seconds
1 minute High Ring Hold
Rest 30 seconds
Note: if unable to hold plank for a minute accumulate 1 minute but it’s only a minute so suck it up. If unable to muscle up use low rings
10 Unbroken Deadlift 255/175lb
10 Strict Pull-ups (rounds 2 & 4 strict chin ups)
2.) Ready or Not
9 min AMRAP
20 Front Squat 155/105lb
20 Hand Stand Push-ups
*3.) 15-15-15 Unbroken Power Cleans, add load each round
Note: rest anywhere except the floor suggestion for you all rest in front rack and once that bar comes out of front rack get that bar back as quick as possible keeping your forearms fresh and happy
*4.) Split Jerk 5-3-2-1-1-1
Note: use the blocks but do not drop between reps, rest no more that 3 minutes between sets
*5.) 5 rounds
1 minute Plank
rest 30 seconds
25 4-count Flutter Kicks
rest 30 seconds
1 minute High Ring Hold
Rest 30 seconds
Note: if unable to hold plank for a minute accumulate 1 minute but it’s only a minute so suck it up. If unable to muscle up use low rings
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Amanda Zeamer
2 + 5 fs
85#, hspu off box. DL at 155# and banded strict pull ups. 15-15-15 in pc at 55/65/85. Spilt jerk at 55/65/75/85/95/100. 2 rounds of the ab stuff. Sandbag runs at 100#. Ready for a week off.
15
0
Angel Anderson
2+2fs 85# 1 abmat HSPUs
DL@135# some strict, some thin band pull-ups/chin-ups. PC 15-15-15 55/65/85 (not unbroken... oops) split jerks 55/65/75/85/95/100. 2 rounds of ab crap. Some 100# sandbag yogs for GG practice.
14
0
Ashley Bourgeois
2+4 fs 55# 10 hspu w/ ab mats, 10 from box
135# DL, green band for pu 💀
9
1
💀👽
Brittany Nohr
1+16 hspu
Did first set of squats unbroken 🤦🏼♀️ worst idea ever. Hs walk work after
9
0
Grant Soletski
1 + 8 ring rows
Deadlift good did chin-ups for all rounds. Subbed parallel ring rows for hspu
5
0
Jenni Phillips
2+20FS 75# HSPU 15#+mat
2 weeks of no lifting is bad for your gains 😩 DL 135#
11
0
Lauren Kalil
2+2 HSPU RX
DL RX weight (didn't do them unbroken for last 2 rounds 😱), some PU no band and some little red band...EC abs, jerks up to 145#, PC up to 100#
12
0
Pauly VanderKelen
2 + 19 front squats
All DL and pull-ups and chin-ups complete for 1.) / *3.) 115,125,135# felt good / *4.) 135,165,185,205,225 failed 235#
1
0
Theresa Rosenquist
2 R +3***
Narrow squat/#35 Goblet; HSPU: #15+1AM. #105 DL/2red BA-DHPU. EC: 4×{Plank +
2
0