Weightlifting Wednesday

January 22, 2013


Anybody want to Graffiti our Walls? CFB is Blowin Up!!!

Weightlifting Wednesday

1) EMOTM 10Mins
2 Pausing Front Squats
Pause for 3sec at the Absolute bottom of squat
Add weight each set
Last 3 sets should be max effort

2) 5 Rounds
3 Weighted Strict Pull-ups Plus max Kipping Pull-ups
Rest :60secs exactly
Add weight each set

3) Tabata Burpees
8 Rounds = 4mins
Score is total Burpees

– Post Score to Comments

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  1. CC Engine Reply

    Woooo hooooo! Sounds like fun! 🙂 🙂

  2. Caroline C. Reply

    Yayyy graffiti! Can we all add a little thing?

  3. Mark Reply

    Front squats: worked up to 225
    Pullups: 10lb weighted dead hangs, got 8-12 pullups after that, need to work on that
    Burpees: 49

    Great workout, like the multiple WOD within a workout

    Trex is a warm weather dino

  4. Wilhuntforfood Reply

    Team RAC
    1-
    Tim 195
    Joe 205
    Andy 185
    Pete 145
    Bob 155

    2-
    Tim 15 lb, 20 Kip
    Pete 25 lb, 24 kip
    Andy 25lb, 10 kip
    Joe 25lb, 11 kip
    Bob 15 lb, 3 kip

    3-
    Pete 50
    Tim 43
    Andy 49
    Joe 49
    Bob 49

  5. Caroline C. Reply

    Fun one today!

    1 – 105#, actually only 5# off my previous 1rm so yay!
    2 – 4,5,2,2,1 – I did some of the strict and all kipping Rx and the rest of the strict with a red band
    3.- 42

    I blame my slow burpees on my height ^_^

  6. Adam Reply

    Good one today. Beginning to sound like a broken record. No T-Rex sitings at 6:30 PM class!

    Front Squat – worked up to 235# for 2, got 1 @ 245#. Partnered with Joe on this. Great work Joe!

    Pullups – had various results. 3 strict + 5 kipping, 3+8, 2+4, 2+6, 2+4. No extra weight. Loved Elaines pullup warmup/strength training excercise. I’ll do that a couple times a week, and watch the results.

    Burpees – 54

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