Tuesday, June 13, 2017

CFCR RULE #5-Respect

THE EQUIPMENT Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a barbell with just a set of 10s or 15s on the bar.  NEVER drop a kettlebell or dumbbell.  Bars, kettlebells and dumbbells will all bounce and can cause injury to an athlete or damage equipment. Equipment is expensive and the more we have to replace it, the more we’re going to have to charge you.

 

 

COACHES

The coaches are there to instruct, help, provide a safe environment, and encourage.  Please be respectful of them, their time, and what they have to say.

 

OTHER ATHLETES

We are a community, please respect the other athletes along side you.  Respect their time and keep a good environment for their workout!

 

Strength

Find 3RM Sumo Deadlift

WOD

400 Meter Run

50 MB Walking Lunges 20/14#

15/10 Strict Pull Ups

50 MB Walking Lunges 20/14#

400 Meter Run

 

*2 Scores For Today

 

Coach’s Tip: Strict Pull Ups back in the mix. Double Overhand grip only for pull ups. Modify with strict banded pull ups or ring rows. Make it challenging by picking a band that takes you 3-5 sets to finish the reps.

 

 Core Down
2 Rounds:
20 Bird Dogs

RX
Amanda 165/958
Josh 275/1048
Ben 335/906
G Mello 275/804
Jeff W 275/847
Mike C 285/648
Marion 225/1035
Mandy 235/1013
Brett 355/741
LMello 200/836
Christy 200/832
Christa 275/1008
Annie 260/1005
Hollywood 215/1249
Kanon 260/1307
Max L 365/609
Kapitan 315/ 830
Nate 255/ 819
Bill H 405/1021
Andy 255/856
Josh P 285/950
T Nasty -/ 700
J Tob – /559
Baby A -/550
Kyle 300/926
Joseph 405/1123
Jason 225/926
Joe M 300/712
KK 245/810
Erin 175/744
Aimee 195/821
JLay 225/815
Michelle 155/849
Kate 185/1125
Adam 255/1021

Mod
Tammi 135/1119
Jim 295/1112
Megan 165/923
Holly 145/910
Zach 265/945
Barb 155/1149
Kathy 145/1210
Michele W 135/1045
Erin 165/1030
Bob 275/1222
Shaq –/1250
Angie 165/1054
Tonya 165/1123
Erica 155/1008
Mike 345/1340
Amber 155/1046
Herder 365/1305
Woo 355/1157
John A 265/1140
Jess 165/ 1030
Grace 185/957
Katie 185/1124
Bre 205/1128
Fran 145/1052
Liz 155/1004
Nick 305/1335
Darren 225/854
Amy B 185/946
Chris 235/1012
Carrie 225/1302
Natalie 135/1049
Jessica 205/1023
Susan 75/1137
Susie 195/850
Don 175/1109
Tracy 155/1107
Beth 135/1154
Nataleigh 160/1318
Alan 275/1310
Tiffeny 125/1342

CROSSFIT ENDURANCE

WOD

 8 Rounds:

100 Meter Run
8 Pull Ups
100 Meter Run
8 Burpees
Rest 30 Seconds

 

Core Down

2 Rounds:

30 Flutter Kicks
20 Sit Ups
10 V Ups

RX
Jason 2435
McKown 174
Caleb 2045
Ashleigh 2117
Nicholl 2048
Carolann 2343
Bob 1835
Beth 2049
Steve 2515
Sully 2330
G Lord 2404
Joe 1822
Patrick 1909
Jeff 2452
Min 2842

Mod
Carol 2723
Mississippi 2502
Sabrina 24?
Karen 2553
Tweedy 2650
Shannon 2613
Charity 2553
Faith 2929
Jen R 2344

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text