CFHQ got a big pot and threw in just about every barbell exercise we do and served it up as the workout of the day. Turned out to be a total winner. We loved it. Thanks CFHQ.
HQ Barbell complex
Thruster-Push press-Push jerk-Split jerk 1-1-1-1-1-1-1
Perform one rep of the complex without putting the bar down; Perform the complex seven times.
1 2 3 4 5 6 7
Tammy- 45 45 65 65 75 75 75
Eric- 75 95 115 135 155 165 175
Casey- 75 95 125 135 155 165 175
Juan- 65 75 85 95 100 105 110
Jeremy- 75 85 95 105 115 135 145
Caitlin- 45 55 65 70 75 80 85
Emilee- 45 55 60 65 70 75 80
Tommy- 85 95 105 115 125 135 145
Sharon- 45 55 65 70 75 80 85
Stephen- 75 85 95 115 125 135 145
T- 75 95 105 115 120 125 130
Great workout everyone. Super heavy lifts Casey, and Eric- you guys are strong! Nice job Caitlin, Em, Sharon, and Tammy- hitting all the cues and looking good. Jeremy, Stephen, and Tommy nailed 145 like it was nothing. Great job guys- you also hit the cues we've talked and talked about. Thanks for those wicked strong efforts!
There's just one thing we need to hammer home- Aggression. We need more aggression when we receive the bar. Especially with the Split jerk. TIGHT!
There were options. Not everyone was as psyched up about the complex so we fell back to our go-to girl, 'Helen' which has always been a CFSF favorite.
'Helen'
3 rounds:
400 meter run
21 Kettlebell swings
12 Pull-ups
Todd McK- 44 12:34
Paige- 30 18:27
Holley- 26 15:05
Caroline- 30 17:00
Good job you guys. Super big shout out to Paige- no band Pull-ups. OUTSTANDING! Your hard work has paid off, and we thank you for the fuel. Good stuff.
Thursday is an OS rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15. Take advantage of this gym time for extra mobility. Mash, roll, floss, feather anything tight, or sore. If you find something gnarly camp out on it. Take responsibility of your business! Your body will thank you.
Thanks for another great day at CFSF.
CFSF
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