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Grace, Isabel & Elizabeth

WEDNESDAY, APRIL 19 2017

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WOD

METCON

For Time:

1mi Run
Grace 115/80
1mi Run
Isabel 115/80
1mi Run
Elizabeth-ish
21-15-9
Sq Cl 115/80
Chest Slapping Push-ups

45min cap

 

STRENGTH BIAS

STRENGTH

PC  1RM
HPC 5×2 @ 65%. Bring Bar to high hang then return to deck. No dropping the bar.

PR 1RM
Training loads determined from 90% of 1RM (see Tracking Sheet)

PR
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@80-85%
XME@75%
3X10@55-65%


ACCESSORY WORK

1 set ME strict pull up

Rest 1 min

1 set ME strict chin up

Pull ups & chin ups – can hang on the bar as long as you want but can’t come off bar

Progression: feet on box, hanging on kid bar, pulling partial body weight

3×10 GHD S/U (if seasoned. 3×5 if new to it).

Progression: 3×15 Bfly Abmat situp

METCON

For time: 50x DB Thrusters for time: 35/25


RX+
STRENGTH

  1. PC + FS
    60%/2+3
    65%/2+3
    70%/2+3
    (75%/2+3)2
  2. Cl Pull
    85%5
    (90%/5)3
  3. BS
    60%/4
    65%/4
    70%/4
    75%/4
    (80%/4)3

METCON

4. Conditioning
“DT”
5rds:
12x DL 155/105
9x HPC 155/105
6x PJ 155/105

***NOT a mistake, we are doing it again!

 


NEWS & UPDATES

THANK YOU TO COACH NICK FOR HIS ARTISTIC CONTRIBUTION TO THE BOX!

Who knew? Well, we kind of knew, but not to this level!

Coach Nick took on the project of renovating the CF Kids west wall at the box. Formerly gray with some red/white/blue motivational works, Coach Nick and Coach “Nic” (female Coach Nic 🙂 decided it was time for a change!

The outcome is awesome! It usually takes us a while to get things done around here but Nick went at it and before we knew it, it was complete.  We love the edgey feel and colorful spin.

Thank you Coach Nick (and to Tay for giving us his time!) for this upgrade to the CF Kids area – and to the box!

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DO YOU KNOW A DESERVING VETERAN?
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FitLife Foods is encouraging you to nominate someone with an active military, fire or police member in their family, and they are offering one hero’s lucky spouse or family in the local community some healthy relief with a free Fitlife Member Meal account* (up to an $895 value). There’s a chance to win once a quarter.
To learn more, go HERE.
To fill out a nomination, go HERE.

Any time we can help out veterans or those in public service, we’re completely IN!

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