October 4th, 2006

[Thom Downing]

"Century Club"

Jay Cohan Tough, tough, tough work out!

100cal
100" rest
90cal
90" rest
80cal
80" rest
70cal
70"rest
60cal
60"rest
50cal
50"rest
40cal
40"rest
30cal
30"rest
20cal
20" rest
10cal

Total Time: 45:12
Work Time: 36:22
Total Meters: 8,696
Total Cals: 550
Ave/500: 2:05
Ave/strokes/min: 32
Ave/Watts:177

[Gabe Rinaldi]

CFLA 1pm group

participants - Julene, Diane, & Kurt

WOD

1 arm DB overhead squat x 5 each
pushups x 10
KB swing x 10

12 min. as many rounds as possible

results:

Julene - 7 2/3 - 10lbs, 12kg
Diane - 5 2/3 - 15lbs, 20kg
Kurt - 9 - 30lbs, 24kg

this was a fast paced metabolic conditioning / strength workout

finished with gymnastic movements - handstand & L-sit practice

Julene and Diane did 100 slam balls for time - they finished around 5:20

nice workout!

[Scott Kolasinski]

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Time = 30:21

L-Pull-Ups were the toughest of the exercises, but overall, my grip strength was the worse part of this routine. Between the L-Pull-Ups, Knees to Elbows and catching the bar from the hang cleans, my hands, wrists and forearms were shot by the 3rd round, even during the OH squats. It still gets your HR up pretty high. Good workout!

[Gabe Rinaldi]

CFLA 6pm group

participants - Lynette, Rob, Tim, Michelle W., & Michelle R.

WOD - same as 1pm group

results:

Lynette - 6 2/3 - 12lb, 16kg
Rob - 7 - 12lb, 16kg
Tim - 8 1/3 - 12lb, 24kg
Michelle W - 7 - 12lb, 16kg
Michelle R - 7 - 12lb, 16kg

finished with handstand & L-sit practice

then really finished with 100 slam balls for time

results
Lynette - 4:03
Michelle W. - 4:04
Michelle R. - 4:27
Tim - 4:35
Rob - 4:39

Great workout Team!