Burpee Pullups

Kirsten on the floor, in the air.

Strength 15’

• DE Deadlifts

10 x 2 on the minute at 55%

WOD

3 rounds of AMRAP in 2 minutes:

• Burpee/Pullups

rest between rounds.

Clean & Jerk & Walk

From Tuesday:

gym cat.

Strength 15’

• ME Deadlift

WOD

3 rounds

• Clean & Jerk 105/75#
• Overhead Carry down and back the driveway.
• Rest.

Not for time

Clean & Jerk, Burpees

While Charles takes the entire week off to be lazy, 

Kirsten continues her Muscle-Babe Quest.  Looking good!

From last Friday:

STRENGTH:

• ME: Split Jerk or Push Jerk

Post loads and reps to comments. 

CFE STRENGTH & CONDITIONING WOD:

Three rounds, each for time, of:

• 9 Clean & Jerks, 155/105
• 12 Lateral Burpees

Rest 1:00 between rounds.

Row, Thrusters, Burpees

 Kirsten says, "It's your turn!"  Well?

STRENGTH:

DE: Push Press 12 sets of 2 reps @ 55% on 0:45

Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

WOD:

As many rounds as possible in 15:00 of:

Row 1000m

12 Thrusters, 95/65

15 Burpees

Post rounds to comments.

Deadlift, Burpees

 Hips a tad high, but I like that midline!

Warmup 10’

• Gym WU 1

Strength 15’

• ME: Good Morning

Work up to a 3RM. Post loads and reps to comments.

WOD

Five rounds for time of:

• 5 Deadlifts @ 70%
• 10 Burpees

 There is a strict 10:00 time cap on this workout. Post time to comments.

Stretching 5’

Beef Source - Now!

This information was sent to me today, in hopes that someone reading this blog might be interested.  I don't know if this beef is grass-fed or not; be sure to ask!

I just was on the phone with a friend who raises a few beef animals right in Pelkie.  He is trying to decide if he should ship them to a market in Minnesota or try to sell them locally.  I mentioned to him that I'd had interest in some beef but didn't have any to sell right now, and he asked me to pass along his phone number if you know anyone in your circle who is looking right now. I know you said you were good for now, but didn't know if you wanted to put this on your blog. His name is John Heck, and his number at home is 353-7553.  Cell number is 235-9831. John says 'thanks' in advance!   

Thanks for the heads up, Teresa!

KB Swings, Wall Ball

Kirsten walking to work.

Warmup 10’

Gymnastic warmup 1

• Burgener WU

Skill 5’

• Kick to Handstand

Strength 15’

(A) Work up to a Snatch (full squat) heavy single

(Heaviest possible without missing or huge degradation in technique; this is NOT a max effort attempt)

(B) DE: Power Snatch 12 sets of 2 reps @ 55% of Snatch 1RM on 1:00

Perform (A) then move on to (B). Post loads for both (A) and (B) to comments.

Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

WOD

As many rounds as possible in 8:00 of:

• 12 Unbroken KB Swings, 2 pood/1.5 pood (Regionals Standard; KB perfectly vertical)
• 9 Wall Ball Shots, 20/14 pounds (10'/9' target)

Post rounds and fraction of rounds to comments.

Stretching 5’

MWOD - 10’ Pick your favorite.

Travel WOD: Burpees

Houghton To Lansing

WOD
15 Burpees at each rest stop for time

Thank Heaven for rest stops that were closed until Spring!

Push-ups, KB swings

Karie and Ceci after their Onramp session.


Warmup 10’

CF Warmup

Skill

• Bridge

Strength 15’

• ME: Bench Press

Post loads and reps to comments. 

WOD

As many rounds as possible in 8:00 of:

• 15 Hand-release Push ups
• 12 Russian KB Swings, 2/1.5 pood

Post time to comments.

Stretching 5’

MWOD - 10’ 

• KB banded arm socket
• KB arm bar stretch
• Squat 2’