2009 has already started right

Wednesday 12/31/08

Fight Gone Band

From CF HQ:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.

(c2 rower replaced with squatting band row with band attached to lower wall hook)

Pete-377
Dan-412
Joe-342

So, for the last 13 years I have been traveling, playing music until ungodly hours of the night and generally wasting time on New Years Eve. This time I sat home, ate lobster tail, went to bed at eleven and woke up and did a 5k in the morning. It was the New Years gift I could have given myself. Instead of being tired for three days after, I had energy all day.
Later on in the day Pete (who also did the 5k...his first road race!) and I met at the Garage for...

Thursday 1/01/09

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.

We all did our reps 'Cindy' style, 5-10-15 x20 sets.

Dan-40:00
Pete-48:00
Joseph-40:59

Friday 1/02/09

Clean N Jerk 135 lbs.
Ladder style (one rep minute one, two reps second minute, etc.)
Round one (full squat clean)
Dan-5 plus four reps
Pete-6 plus four reps

Round two (all cleans acceptable)
Dan-7 plus 6
Pete-7 plus 5

Good three day cycle!!!

Fight Gone Band

Fight Gone Bad with standing squat band row in place of C2 erg rower.
35 db dumbbells subbed for 75 lb barbell on push press.
12 pound rubber med ball subbed for 20 lb. dyna ball.
Score is rep total of all exercises.

Peter-380
Dan-370
Randy-306
Joe-296
Tina-228 (45 lb SDLHP/7 lb ball)
Betsy-224 (25 lb SDLHP/7 lb ball)

Here is a good video explaining the workout...