CFFB Sep 30th

Landmark Day today for the crew...

SWOD - OHS 5x1...PS 8x2

Trose - OHS -200 (PR)/PS 135-155
ShaneP - FS 265/PS 175-185
Judass - OHS -225 (PR)/ PS 115
Matt - OHS - 224/PS - 175

SS - One of these days when when you might show up in the morning you could hold your own...For now just keep killing it.... FS - 75/PS - 75... Good stuff

DWOD - 5 rounds max HSPUs

Trose - 15,12,10,9,10
ShaneP - 12,10,8,8,8
Judass - 3,3,2,2,1
Matt - 2,2,2,2,2
SS - 6,5,3,3,2

GFY rxd

Rest Day for Mr. Lake!!!

Ok this one is all Lakes Fault....hahahahah

Phase 1:

5 rounds:

Medball throws against wall 45 sec

rest 15 sec

Weighted Bar Dips (20#) 45 sec

rest 15 sec

K2E 45 sec

rest 15 sec

Bar curls (#10 on each side) 45 sec

15 sec rest

2 minute rest

Phase 2:

5 rounds of:

Skullies (10# each side) 45 sec

rest 15 sec

Jackknives 45 sec

15 sec rest

DB curls (25#) 45 sec

rest 45 sec

Double Unders 45 sec

15 sec rest

2 minute rest

Phase 3:

5 rounds

Side raises (20#) 45 sec

rest 15 sec

Close grip push up 45 sec

rest 15 sec

Bar Shrugs (135#) 45 sec

15 sec rest

Over head bar hold 45 sec

rest 15 sec

NOW PUKE BITHCES!!!!

Sorry brother, but this one is gonna be an ass kicking...

GFY

Yarddog from the Backwoods Badasses!!!! Good good God man!!!!

CFFB for Sep 27th, 28th

Ok here is a Double post cuz we slow...

Monday 27th

SWOD - 20 RM SQ

Trose - 315

ShaneP - 335

Judass - 260

Matt - 300

DWOD -

5 rounds with 1 min rest inbetween

5 PC @ 185

3 box jump overs

50 yd sprint....

Trose, ShaneP, Matt rxd

Judass @ 165

Tuesday 28th

SWOD - DL 3@80%, 3@85%, 3@90%

Trose - 385, 410, 435

Shanep - 405, 435, 455

Judass - 295, 310, 330

Matt - 365, 385, 400???

Good damn Shit today bitches!!

Rest Day

Alright Lake.... Here you go bitch!!

21-15-9

Vested ring dips with 25#

Seated DB curls with 35#

21-15-9

Straight Bar Skullies with 20# on each side

GHD sit upts

21-15-9

K2E

Kick backs with 25's

21-15-9

Straight bar curls with 20# on each side

Close Grip Push Ups

Calves

Could be an interesting one....Hahahahaa

GFY Lake

CFFB Sep 21 2010

Holy Shit it has been awhile!!!!

Alright lets get back into it!!!

SWOD - BN 5@80%, 2x3@ 87.5%, 4x1@ 90%+

Trose - 270,285,305

Shane - 275,290,315

Judass - Finished @ 205

DWOD -

Min on Min off for five minutes... Have to get 30 2 pood KB swings in the minute. 1000M row as penalty for missing round

Trose - 30/30/30/24/22 - 2000m row

Shane - 30/30/30/25/24 - 2000m row

Judass - 30/30/20/20/15 - 3000m row

Matt - 30 then puss

McKay - rxd and finished @ 53#

SS - 30/30/30/29!!!/30 @ 1 pood

Good shit today. A lot of rowing. Damnit!!

CFFB Sep 13

Just another Rest Day!

Now that is what I call a rest day! Just for you Shane! Lake... rest up brotha

Round 1:
4 rounds of
8 heavy barbell curls (35's on each side)
10 med ball throw sit ups (20#)
12 weighted bar dips (30#)

Round 2:
4 rounds of
8 heavy skullies (30# on each side - 40# for Shane)
10 K2Es
21's on DB curls (20#)

Round 3:
3 rounds of
10 Hammer curls (45#)
10 Kick DB kickbacks (25#)

Heavy Calf Raises


That was about as perfect as they get for a rest day.

GFY

CFFB Sep 2nd

We were all feeling a bit tired. Prob should take a rest day one of these days. hahahaha.

SWOD -
SQ 10x2 @ 65% (45 sec rest)
BN 5x5 at 90% 5RM

Trose - SQ 250/BN 275 (tough)
Shane - SQ 315/BN 300
Judass - SQ 230/BN 185

DWOD -
6 rounds with 60 sec rest between rounds:

Max Plyo Push Up
100 m Sprint

Trose - 162 reps
Shane 109 reps
SS - 104 reps
Judass - 50+ reps
Matt - 80+ reps
Mckay - no idea but good.

Tomorrow is a new day... Bring It!!

GFY rxd.