Wednesday, April 13 'Boom, Boom, Pow'

This is an all time CFSF favorite session guaranteed to bring misery, and pain. We just love it. Progressing from the eleven to the eight set takes a while. However, passing seven, there is a little spark that revives the fire... and we speed up a bit just to end the torture.

'Boom, Boom, Pow'
11-10-9-8-7-6-5-4-3-2 reps:
Dips
Deadlifts 185/115
Pull-ups
Front squats 115/65
Loaded sit-ups 25/15


Eric- Rx  25:30      monster time!
Matt- 135/115/25  29:57
Scott- Rx [11-4]  30:30
Tonya- 85/65/15 [9-5]
Chris- 135/115/25 [9-5]
Beth- 85/65/15 [11-8]
Dan- Rx  28:37
Brandi- Rx  28:07
Brad- Rx  35:38
Teresa- Rx  41:37     way to tough it out!
Sharon- Rx  39:37  you too!
Bart- Rx  32:00
Casey- Rx  33:53
T- Rx  31:30

The lunch crew got jammed for time- this is a long one. Well done guys. The combination of PT and weights is demanding enough, add volume, intensity, pain, and euphoria and we have 'Boom, Boom, Pow'... Good job night crew on going as prescribed. No scales for anyone!  

Brandi finishing a great front squat

Great job Eric! You dropped four minutes from the last BBP, which was on 2-15-09. Considering how much more space we have to cover from station to station from then to now makes that even more impressive. Hoof*ckinyah!  Chris, Tonya- you are both doing great. Getting an idea about the levels of intensity required and moving toward the deeper waters. Dan, Son of Zeus- for the first run of a seriously heavy session you nailed it. Outstanding. Brandi- as prescribed. Knew you could... Arghhhhhh!




Strong deads, strong finish Dan!



Bart getting hammered, still smiling.

Thanks for another great day of training and conditioning at CFSF. Be ready for Thursday. Hit the mobility blog, take a little extra time on those tight, yet obedient posterior chain muscles. Treat them well.

No scale night crew

http://www.mobilitywod.blogspot.com/

TGU + WBS + SDHP = WFYU
CFSF