Sunday, December 21, 2014

29.1

A quick note from the two of us...

We hope each and every single one of you has a wonderful holiday and end of 2014. We appreciate each of you for letting us play a tiny role in your lives. Thank you for playing a positive role in ours. We love what we do and we love seeing each of you work hard and succeed. The growth in each of you over the last 28 weeks has been nothing short of incredible. Cheers to that! We plan to get together for a party/planning session in early January. Also, weekend gatherings will resume after the new year. Here is to a fabulous 2015!

STRENGTH

     1. Block Snatch Pull + Snatch (mid-thigh)
            2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
     2. Block Clean Pull + Clean (mid-thigh)
            2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
     3. Clean Deadlift to mid-thigh + clean pull
            4 x 3 + 1 @ 80%
     4. Pause Back Squat
            5 x 4 @ 65%

MIDLINE

     4 Rounds NFT
          12 GHD Sit Ups
           5 Strict Unbroken HSPU

CLASS WOD

     For Time...
     1K Row
     30 Cleans (135/95)
     50 Burpees

2 comments:

  1. Strength: 3 RM bench- 130#
    Class WOD: 9:15 @ 95#
    Really felt like I tapped into my "robot eyes" today. I haven't been able to push myself that hard in a while.

    I want to take a second to publicly thank the Kings for all they do for the competition team. Many of you don't see the behind the scenes and inner workings of all their hard work. I am forever amazed by how they do it.
    Kody and Ginny, your fierce support and loyalty to me and my dreams have made me the athlete I am today. It's is the reason I continue to grow as an athlete and competitor. I love you tremendously and thank you from the bottom of my heart.

    I cannot wait to embark on this new journey with all of you. This year will be a fun and fantastic step for CFOKC.

    "Sometimes you get the best light from a burning bridge" -Don Henley

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    Replies
    1. We love and support each of you. Thanks for being a supporter of the community we have tried to help build.

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