5:30 AM is a little early for me. If you want a later workout before you go out reveling I will open the gym at 10 AM. Hope to see you there.
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MICHAEL
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
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While away from MMCF during the holiday break, Pat and Christy managed to do some CF at the beach. They didn’t have any kb’s so they substituted with cinder blocks — Nice dedication!
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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
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EVA
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
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10-9-8-7-6-5-4-3-2-1
15(R) suitcase deadlift, 15(L) suitcase deadlift,
Sumo deadlift high pull,
Thrusters (M: 95lbs. | W: 75lbs.)
About the Suitcase Deadlift:
The articles I came across recommended that you do them with a bar instead of dumbbells. The length of the bar means you have to really work to keep it from tipping forward or backward, which hits all those little “grip” muscles in your hand, wrist and forearm.
Also, suitcase DLs are really the most effective when done one side at a time. Requires much more core tension and stability to keep your body from twisting towards the side with the weight. (You want to maintain a completely “square” stance - hips and torso - during the exercise.)
When I do suitcase DLs, think about putting bumpers on either end of the bar, so you’re pulling from the same height as a normal DL. If you’re going to use smaller sized plates, you may want to consider parallettes or some other means to stop the bar from going too low.
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Four rounds, each for time of:
800 meter run OR 1000 meter row (Carl, if you want you can do both)
Rest as needed between efforts.
Post times for each round to comments.
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FILTHY FIFTY
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
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