Fast Friday...

East Coast Championship Online Qualifier is what CFNE is performing at the end of the week...
The ECC has been a huge event in January... A "tune-up" to the games...

Friday's WOD:

ECC #1
3 RFT ~
7 Muscle Ups
7 Squat Clean Thrusters (165#/110#)

EMOM x 20:
Odd: 1-5 reps of exercise of choice*
Even: 1-5 reps of exercise of choice*
*Pick some work you need to get better at

Syd ~ 5:30 (95#/Pull & Dips)
Val ~ 6:47 (65#/Pull&Dips) / Push Press (??Wt) / Sqt Therapy (7's each time)
tb ~ 11:37 (3:09-7:27-11:37) / HSPU (5-5-5-5-5-4-4-3-4-5) & Sqt Therapy (7's each time)

Work...

Time to get some work in!

After a few choices...and some tough decision making...we decided on this little baby...

Just in time for Daliege to walk in on!!!

Front Squat
Work to Heavy 3 Rep

AMRAP in 10min:
5 TTB (or K2E, if needed)
10 Push Ups
15 Air Squats

Oz ~ 185# / 9rnds + 5 push ups (and catching up to tb quickly!!!)
Daliege ~ XX / 7rnds + 10 push ups
tb ~ 225# / 9rnds + 7 push ups

Val then came in and did the AMRAP and then some Shoulder Press, Push Press and Split Jerk...
Val ~ 6 Rnds /65# SP - 95# PP - 135# Split Jerk (2Reps)

Sherwood

This little WOD is courtesy of Pat Sherwood... You have seen him during the Crossfit Games...

Afro Puffs (as called by CFNE)
3 RFT ~
5 Ring Muscle Ups (sub Bar MU, or Pull Ups & Dips)
10 Squat Cleans (135#/95#)
20 Box Jumps (24/20)

Gymnastics Conditioning
21-18-15-12-9-6-3 UB C2B Pull Ups

Oz ~ 10:17
Val ~ 8:33 (65#/ 5Pull+5Dips)
Daliege ~ 11:47 / 15-12-9-9-6-6-3-3 in 12:00
tb ~ 9:43 / 11:59

Ghost...

GHOST (past HERE)
6 Rnds ~
1st Min ~ Max Cal Row
2nd Min ~ Max Burpees
3rd Min ~ Max D/U
4th Min ~ REST
Repeat 5 more times...

Clean/Jerk
2 x 3 Cleans
Work to Heavy Complex ~ 1 Squat Clean + 1 Front Squat + 1 Split Jerk

tb ~ 23-23-23-23-23-25 (140 Cals) / 13-14-11-12-9-10 (69 Burpees) / 70-71-62-51-60-50 (364 D/U)
then... 185# for the 2x3 of Cleans / 165# Complex

LL...

...Cool J (not really, but it works)

Today is Friday... So we begin (after 100+ Wall Balls from yesterday) with the 20RM Back Squat!

YES!!! So excited!!!

20 RM Back Squat

Cool J (CFNE)
For Time:
27-21-15-9
Cal. Row
Power Snatch (75#/55#)

Oz ~ 145# / 10:32
tb ~ 225# (again) / 10:28

Quote of the day: "If you are going to put on 2.5# plates, you might as well put on 5#'ers!"

This has been a good week...really feeling it! Air Force WOD started the entire thing out and still don't think I have recovered from THAT one!

Laborers...

Wednesday was a good talk/reflection

Matthew 20:1-16 ~ Laborers in the Vineyard
Think about it... How does this apply to your life...
Do you feel you deserve more?

Thursday...We were Laborers...struggling thru the WOD...

Conditioning
AMRAP in 15:
10 Power Cleans (135#/95#)
20 Wall Ball (20/14)
30 D/U

E2MO2M x 10 (20min):
Power Clean + Squat Clean + Front Squat, climing

Gym Cond
EMOM x 10:
10 Burpee Box Jumps (24/20)

Val ~ 5 rnds + 10 PC / 95# 1-?? / XX
Oz ~ 5 rnds + 10WB / XX / XX
Daliege ~ 5 rnds / 115-115-135-135-135-155-155-155-155-155 / XX
tb ~ 4 rnds + 16 WB / 135-135-155-155-185-205-205-205-215-215 / Rnds 1-5x10 ~ 6-10x8

CREW...

ON A BOAT (careful with this video...explicit lyrics!)

HELEN...on a boat (CFNE)
3 RFT ~
400m Row
21 KB Swings (55/35)
12 Pull Ups

Strength
3 x 10 Back Squat, climbing

Core Work
3 Rnds NOT for Time:
20 GHDSU
25 Back Extensions

Oz ~ 10:46 / xxx / Core work Completed!
JB ~ 11:49
Daliege ~ 12:45
Val ~ 13:28
tb ~ 10:17 / 205-220-235 / Core ~ Complete!