Back to the Grind
Well I am so pleased to be returning back to see all the wonderful faces at SHCF today. After a rainy, cold, and long day with not too many patrons at the Fitcity event it is good to be back where I belong.
while we gear up for the paleo challenge please enjoy this video from Baystate CF.
Warm Up
Work on Handstand push ups
Those who still don’t have them work on pull up
Also toss in some warm up squats
CFSB 1
Front Squat 3×5(pr please)
CFSB 2
Front squat 1×20
WOD
50 overhead squats @ 75lbs (scale as needed)
1 mile run
50 OHS @ 75lbs
3 Responses to “Back to the Grind”
Sunday 100905
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Tricia- CFSB 1 (90 lbs, 95, 100)
Tricia- CFSB 2 (65 lbs.)
WOD- 40 lbs. @ 15:31
WOD Anne Rx’d 23:30
Ben rxd 17:05
Noah- CFSB 1 (185, 195 pr)
Noah- WOD 75lbs and 23:07