ftfendurance
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Registered: 09/11/09
Posts: 137
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| | 10/01/09 at 06:27 PM | Reply with quote | #1 |
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Using the forum to keep track of my workouts for CFE from here on out. I encourage you to do th same. It is an easy way to log and track both your CF and CFE workouts! For those of you who want help setting up your own thread, click on New Topic at the beginning. Please be aware everyone can see your results, so make sure you are OK with that before posting!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/01/09 at 06:34 PM | Reply with quote | #2 |
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Sunday: 5 Thrusters, 7 Hang Cleans, 10 deadlift (95 lbs) AMRAP in 20 minutes
Completed 13 rounds
Monday: Death by 10 meters
18 rounds + 16 reps
Tuesday:
Annie:
50-40-30-20-10 of Double Unders and Situps
11:20
800m jog holding pose running form
Running drills
6x 3 min max efforts on bike... Rest 1 min and then 2 min alternating
Wednesday REST DAY (much needed)
Thursday: Badger
30 cleans
30 pullups
800m run
3 rounds for time
25:48
CFE workout to come in a bit!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/01/09 at 11:09 PM | Reply with quote | #3 |
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Complete 20 rounds of 10 seconds on, 5 seconds off
ROWER
1281 Meters in 5 minutes!!! Awesome!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/02/09 at 12:35 PM | Reply with quote | #4 |
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"Filthy Fifty" 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings (1 pood) 50 Steps, walking lunge 50 Knees to elbows (from bar) 50 Push press (45/25) 50 Back Extensions 50 Wall Ball (20) 50 Burpees 50 Double unders
25:31 Shaved over 3 minutes from last time!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/02/09 at 10:54 PM | Reply with quote | #5 |
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Swim, 3 Rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
100m per round Awesome workout!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/06/09 at 10:34 AM | Reply with quote | #6 |
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Saturday: 5k run 23:10
Sunday: CF Workout
Elizabeth
135# Squat cleans
Ring Dips
21-15-9
7:55
Monday:
95# Power cleans,
Situps
Back Extensions
21-18-15-12-9-6-3
11:52
6x3 min all out effort on bike on trainer at station
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/07/09 at 02:10 PM | Reply with quote | #7 |
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Today's Workout: The "Truth", CF FTF Main Site WOD
Going in to do Tabata at gym at 1:00 at GB3
Yesterday, no time for CFE WOD...we ran about 15 calls yesterday and got our asses handed to us at the station
CF Wod yesterday:
"Ring around your tabata"
ring pullups
pushups
situps
squats
8 rounds each of 20 on 10 off
349 total reps
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/07/09 at 07:14 PM | Reply with quote | #8 |
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Tabata:
20s: 10s x8 rounds, ouch 8.0 mph at 12% grade on TM. Good times had by my lungs... if you all find them, please bring them back to me. Thank you!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/09/09 at 08:28 AM | Reply with quote | #9 |
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Thursday WODs:
WOD 1:
4x400, gradual pace increase to 100%
1:38, 1:27, 1:19, 1:10
Held Pose for the last one, used the cadence to measure how I was running. cadence went :
93, 96, 100, 107
Weighted Pullups 1-1-1-1-1-1-1
50, 60, 75, 85, 90, 95, attempted 100 (almost there)
Rested until after CFE Class
Then:
250m Row
95 lb SDHP 21 reps
pullups (15 reps)
AMRAP in 20 minutes- This was NOT a fun workout!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/09/09 at 05:03 PM | Reply with quote | #10 |
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OK... today so far... "Don't Drop the Bell"
6 1/3 rounds in 20 minutes... of
10 KB Swings
10 Overhead Lunges (one arm) each leg
5 Turkish Get-ups per leg
Ouch....
Need to take the afternoon off and rest CFE today... unless I swim, but body is run down and feeling congested..... time to slow down a few days!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/10/09 at 09:33 PM | Reply with quote | #11 |
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Mountain Bike today at Sky Harbour. 1.5 hours.... OUCH!!! My legs were FRIED from the kettlebell workout yesterday. Made for a very difficult climb!!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/12/09 at 02:39 PM | Reply with quote | #13 |
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Workout last night:
Power cleans 3-3-3-3-3
135, 145, 155, 175, 185
Max Rep Pushups- 71
Workout so far today:
Diane:
225 lb DL
HSPU
21-15-9
12:21
OUCH
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/14/09 at 07:38 AM | Reply with quote | #14 |
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October 13th-
Heavy Fran:
15-12-9 of
135# Thrusters
45# Weighted Pullups
8:33
CFE Workout:
4 on, 3 off
2 on, 30 sec off
1 on, 3 off
2 on 1 off
4 on
done!
Total distance- 3486 meters on C2 Rower
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/15/09 at 12:01 AM | Reply with quote | #15 |
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Today's WODs:
500m Max Effort Row 1:36.5
1000 M Max effort row: 3:34.7
Bench Press 1-1-1-1-1
155, 185, 205, 225, 240........ oooooops... NOPE... 225
CFE Workout:
90 seconds on, 90 seconds off, All out efforts x 6
Did this at GB3 due to need for motivation tonight....
.23, .25, .26, .27, .27, .28 miles each 90 second sprint
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