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01.10.2011-Monday-Day 1

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7 rounds for time of:

2 rounds of "Cindy" *

5 power cleans – 185# (95#)

* "Cindy"= 5 pull-ups, 10 push-ups, 15 squats

((see how fast you can get 14 rounds of "Cindy" with 35 heavy power cleans sprinkled in there))

 

003 002

 

CFE WOD:

Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.

Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.

 

Run: 3x (200m + 400m + 600m*)

Recovery: rest the exact time it takes you to run each interval (ex: SvW's 200m run = 10 secs, rest = 10 secs, then immediately 400m run = 15 secs, rest = 15 secs, etc.).  I heard that SvW has secretly been sprinting lately!

*600m = Rather than completing the 400m course back to the front door, instead go to the stop sign on Rt 183, then to the manhole cover and back to the front door

Record: Total run time for all 3 rounds

 

C2: 3x (250m + 500m + 750m)

Recovery: rest the exact time it takes you to row each interval (ex: J9's 250m row = 25 secs, rest = 25 secs).  That should make you laugh!

Record: Total row time for all 3 rounds

 

Please be prepared with a stop watch (or ask to borrow a Coach's) to help you manage the recording of each interval!

 

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0 thoughts on “01.10.2011-Monday-Day 1”

  49. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  50. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  51. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  52. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  53. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  54. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  55. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

  56. J9

    modified:
    DP-18:01
    Harold-21:36
    Tim-15:38
    Steve-25:10
    McCoy-32:56
    Donna-21:27
    Shannon-27:47
    Jess-21:06
    Shawn-19:48
    CK-30:02
    Janice-25:16
    as rx’d:
    Brendan-19:47
    VonRon-27:01
    Rich-21:48
    Charlie-28:06
    Deb-28:58 (115#)
    Pat-26:01
    CKL-24:16
    Scott-19:36
    Kat-24:01
    J9-18:43 (115#)

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