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Wednesday, November 23, 2011

22
Nov

Wednesday, November 23, 2011

Erica performing a Snatch

Congratulations David Spector on another NEW PR:

“Hey Nicolle and Emilio–I just wanted to let the two of you know something I shared with Sean this morning–a month ago my 1RM dead lift was 175.  Today was 205–I had no idea I would be seeing gains so quickly, so thanks for all your help!”

WORKOUT OF THE DAY

A) Level 1- Dead Lift @ 20X0; 5, 3, 1, 5, 3, 1; Rest as needed

Level II-  Dead Lift @ 30X0; 8-10 Reps x 5 sets; Rest as needed

B) Reverse Ball Throws 4 Reps x  3 sets; rest 2

+

4 Rounds For Time:

20 KBS 55#/35#

50 DU’s

(sub 25 singles  and 25 Tuck Jumps if you are lagging way behind the majority of CFS athletes in mastering the Double Under). But understand that there is NO substitute for Double Unders. It hurts my heart.

Jillian   6:13 rx

Jolene 7:08

Tony  7:12

Sara 6:55

Avra  7:40

Laura  7:42 rx

Galo     7:58

Reno    8:21

Lance  8:15

Adam   8:44

Heather  9″06 rx

Melissa  8:42

Lisha     10:00 rx

Jason ?

Liz      6:43

Nick M  9:44 rx

Pilar    ?

Javier 8:12 rx

Jeremy 9:35 rx

Nicolle 10:00 rx

Cindy       9:47 rx

Katie      7:14

Jenn J   7:07

Connie   8:57 rx

Nick r    8:51

Steve  9:32

Gina 7:35

Tracy 10:00

Laurie 10:00

Sharon 7:40

Tara 8:54

Paula 8:56

Tom 10:00

Seth  6:37

Lynn 8:30

Tayler 9:54 Rx

Ed 7:08

Erica 7:20

Angela

Jeff 8:54

Zac 7:44

Dex 6:45

Kel 6:10

Michael 6:24

 

 

 

 

 

 

 

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