'Heather'
3 rounds:
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows
John- Rx 16:24
Wesley- 185 15:25
Carrie- 95 17:36
Todd McK- 115 16:47
Paige- 85 19:11
Dustin- Rx 16:50
Joan- 65 17:05
Casey- Rx 18:11
Teresa- 115 13:18
Caitlin- 95 13:45
Stephen- 165 14:25
Sharon- 95 17:06
Jeremy- 185 13:52
T- 185 13:32
'Helen'
3 rounds
400 meter run
21 Kettlebell swings
12 Pull-ups
Lee- 35 13:34
Taj- 35 12:48
Great workouts everyone. Nice work as prescribed Casey, Dustin, and John, and super fast finish Teresa. 'Heather' was a deceivingly difficult workout. Ring rows sound manageable but are much more difficult following Deadlifts.
Did you stay within the :10-:15 second goal from the first row through to the third? Most went out like a house on fire which resulted in successively slower rows by the third round. We like consistency at CFSF so do you govern the first half, ensuring a stronger finish? Or do you go out strong and hope to stay strong through to the end? Yes. These are the things you learn about yourself over time as you train.
Good job Lee, and Taj. 'Helen' is our go-to girl and you guys did great. Thanks for your hard work and monster efforts.
Wednesday is the last day of the first cycle, and there will be options. It's going to be a blast.
Thanks for another great day at CFSF.
Flat backs, big hips, and deep dips.
CFSF
Joan- 65 17:05
Casey- Rx 18:11
Teresa- 115 13:18
Caitlin- 95 13:45
Stephen- 165 14:25
Sharon- 95 17:06
Jeremy- 185 13:52
T- 185 13:32
'Helen'
3 rounds
400 meter run
21 Kettlebell swings
12 Pull-ups
Lee- 35 13:34
Taj- 35 12:48
Great workouts everyone. Nice work as prescribed Casey, Dustin, and John, and super fast finish Teresa. 'Heather' was a deceivingly difficult workout. Ring rows sound manageable but are much more difficult following Deadlifts.
Did you stay within the :10-:15 second goal from the first row through to the third? Most went out like a house on fire which resulted in successively slower rows by the third round. We like consistency at CFSF so do you govern the first half, ensuring a stronger finish? Or do you go out strong and hope to stay strong through to the end? Yes. These are the things you learn about yourself over time as you train.
Good job Lee, and Taj. 'Helen' is our go-to girl and you guys did great. Thanks for your hard work and monster efforts.
Wednesday is the last day of the first cycle, and there will be options. It's going to be a blast.
Thanks for another great day at CFSF.
Flat backs, big hips, and deep dips.
CFSF
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