THURSDAY 110721
Warm up: 50 overhead squats
STRENGTH:
Shoulder Press 1-1-1
METCON:
3 rounds for time of:
200m farmer walks (1/4 your BW dumbbell)
15 burpees
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9/17/11 - FIGHT GONE BAD 6
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Stamina
Strength
Flexibility
POWER
SPEED
Coordination
Agility
Accuracy
Balance
For definitions click here.
--Courtesy of Jim Crawley, Dynamax
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CFY BASELINE WORKOUT
CFY Baseline workout
--courtesy of CF Los Angeles
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Chris E. - 4:32 rx'd
Pat - 4:48 rx'd
Neil - 4:51 rx'd
Travis - 4:54 rx'd
Jim - 5:09 rx'd
Doc Baker - 5:11 rx'd
Belvoir Eric - 5:15 rx'd
David - 5:02 rx'd
Trigg - 5:22*
Melanie 5:25***
Steven B. - 5:32 rx'd
Jesse - 5:34 rx'd
Steven F. - 5:38 rx'd
Tyler - 5:38 rx'd
Kenny - 5:40 rx'd
Osan Andy - 5:38 rx'd
Gymnast Dan - 5:49 rx'd
Terry - 6:00 rx'd
Willie - 6:03 rx'd
Ryan - 6:11 rx'd
CrazyHusband - 6:14 rx'd
Sean K. - 6:15 rx'd
Sean - 6:18 rx'd
Eric - 6:22 rx'd
Kyeong - 6:30*
Gabriel - 6:36 rx'd
LJ - 6:36 rx'd
Julia - 6:38*
Marlene - 6:45*
Jae - 6:47*
Mike - 6:48*
Adam - 6:54*
Angie - 6:55*
Randolph - 6:59*
Sean - 6:59*
Sam - 6:59*
LT Forsyth - 7:01 rx'd
Gwen - 7:03*
Nora - 7:03*
James - 7:05 rx'd
CrazyWife - 7:09*
Sarah - 7:09*
Asia 7:12***
Steve - 7:14 rx'd
Angela - 7:15*
Murphy - 7:17 rx'd
Mitchell - 7:18*
Nickole - 7:19*
Tomsik - 7:20 rx'd
Birdsong - 7:21 rx'd
Dressen - 7:24 rx'd
Williams - 7:27*
An - 7:31*
Pence - 7:32*
Nicole - 7:32*
Liz - 7:35*
Hanna 7:36*
Charles 7:40*
Kristi - 7:40*
LaToya - 7:42*
Dennis - 7:42*
Chief Rob - 7:43 rx'd
Imran - 7:50 rx'd
Danielle - 7:50*
Frank - 7:55*
Mr. Jonsey - 7:58***
Jason - 7:58*
Cabanas - 8:12*
Lee - 8:13*
Henry - 8:27*
Blockney - 8:27*
Mary - 8:27*
Henry - 8:30*
Aldrich - 8:31*
Tabi - 8:32*
Regina - 8:34*
Renee - 8:38*
Mitchel - 8:39*
Brian - 8:46*
Cordell - 8:49*
Henry - 8:55*
Sourels-Mourabit - 8:55*
SFC Johnson - 8:56*
Lauren - 8:59*
Steve - 8:59*
Joy - 9:00*
Angela - 9:04*
Delanie - 9:10*
Miguel - 9:15*
Johnson - 9:34*
Crickens - 9:39*
Charles - 9:40*
Lynne - 9:58*
Rosa - 10:00*
Crystal - 10:08*
Jonsey - 10:27***
Williams - 10:23*
Lindsay - 10:30*
Kyeong Chu - 10:37*
Mindy - 10:51*
Jennifer - 13:00*
rx'd - as prescribed
* pull up band
***400m run + pull up band
--courtesy of CF Los Angeles
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
Chris E. - 4:32 rx'd
Pat - 4:48 rx'd
Neil - 4:51 rx'd
Travis - 4:54 rx'd
Jim - 5:09 rx'd
Doc Baker - 5:11 rx'd
Belvoir Eric - 5:15 rx'd
David - 5:02 rx'd
Trigg - 5:22*
Melanie 5:25***
Steven B. - 5:32 rx'd
Jesse - 5:34 rx'd
Steven F. - 5:38 rx'd
Tyler - 5:38 rx'd
Kenny - 5:40 rx'd
Osan Andy - 5:38 rx'd
Gymnast Dan - 5:49 rx'd
Terry - 6:00 rx'd
Willie - 6:03 rx'd
Ryan - 6:11 rx'd
CrazyHusband - 6:14 rx'd
Sean K. - 6:15 rx'd
Sean - 6:18 rx'd
Eric - 6:22 rx'd
Kyeong - 6:30*
Gabriel - 6:36 rx'd
LJ - 6:36 rx'd
Julia - 6:38*
Marlene - 6:45*
Jae - 6:47*
Mike - 6:48*
Adam - 6:54*
Angie - 6:55*
Randolph - 6:59*
Sean - 6:59*
Sam - 6:59*
LT Forsyth - 7:01 rx'd
Gwen - 7:03*
Nora - 7:03*
James - 7:05 rx'd
CrazyWife - 7:09*
Sarah - 7:09*
Asia 7:12***
Steve - 7:14 rx'd
Angela - 7:15*
Murphy - 7:17 rx'd
Mitchell - 7:18*
Nickole - 7:19*
Tomsik - 7:20 rx'd
Birdsong - 7:21 rx'd
Dressen - 7:24 rx'd
Williams - 7:27*
An - 7:31*
Pence - 7:32*
Nicole - 7:32*
Liz - 7:35*
Hanna 7:36*
Charles 7:40*
Kristi - 7:40*
LaToya - 7:42*
Dennis - 7:42*
Chief Rob - 7:43 rx'd
Imran - 7:50 rx'd
Danielle - 7:50*
Frank - 7:55*
Mr. Jonsey - 7:58***
Jason - 7:58*
Cabanas - 8:12*
Lee - 8:13*
Henry - 8:27*
Blockney - 8:27*
Mary - 8:27*
Henry - 8:30*
Aldrich - 8:31*
Tabi - 8:32*
Regina - 8:34*
Renee - 8:38*
Mitchel - 8:39*
Brian - 8:46*
Cordell - 8:49*
Henry - 8:55*
Sourels-Mourabit - 8:55*
SFC Johnson - 8:56*
Lauren - 8:59*
Steve - 8:59*
Joy - 9:00*
Angela - 9:04*
Delanie - 9:10*
Miguel - 9:15*
Johnson - 9:34*
Crickens - 9:39*
Charles - 9:40*
Lynne - 9:58*
Rosa - 10:00*
Crystal - 10:08*
Jonsey - 10:27***
Williams - 10:23*
Lindsay - 10:30*
Kyeong Chu - 10:37*
Mindy - 10:51*
Jennifer - 13:00*
rx'd - as prescribed
* pull up band
***400m run + pull up band
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