Rest Day asskickin

I am not sure if this was the greatest idea today, but it felt damn good.

Started off day with Muslce Up work. Getting better.

21-15-9:
Dumbell Curls 35's
K2E
Bar Dips 25# weight
DUs

Then...
21-15-9
Skullies with 25# on each side
Med ball Throws
Bar Curls 25# on each side
DUs

Then... Calf raises, overhead tris, hammer curls

Good God that was fun

CFFB Nov 5th

Quarterfinals today have my brain fried... It's all good

SWOD - SQ 5x5 335, BN 8x3 225, CUs 20,17,13

DWOD - rxd with 52" box on all (kinda a weird one)

GO BRAVES!!!

One of the GFY pups!!

Dillan Salazar spent the offseason hitting up the CFFB wods and is a dominant force on the region champ braves. We will be hearing more from this kid.

HERE WE GO

I guess since now I have let everyone know of the blog I gotta start keeping it up. So it is back in action biotches.

GFY crew is in the house

Still flying damn solo in the Gym which is fun yet boring as hell. Lake I dunno how you do it every day. My ADD kicks in real quick

SWOD - PC&J 3+1... tied PR @ 215 and missed 225. Damnit!

DWOD - Screen on rower broke so just went like a son of a bitch for a minute. Prob killed me almost. all rxd though

Welcome to the blog people

GFY rxd

Bif rest day

Today was a great BIF rest day. Nice and Easy!!

1:
10,9,8,.....,2,1 of

Straight bar curls (20# each side)
GHD sit ups

then same of

Skullies (25# each side)
Anchored sit ups
Hand release push ups

2:
21-15-9

Dumbbell curls (30#)
bar dips
Supine arm curls
kick backs (25#0

3:
Calf raises with 225#

It was a good day of chillaxin

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