Friday Night Lights
Four-Week Individual Competition for CFH Athletes
October 2, 9, 16, and 30 (10/23 = BYE WEEK)
Starts at 7 p.m. (ish)
Four-Week Individual Competition for CFH Athletes
October 2, 9, 16, and 30 (10/23 = BYE WEEK)
Starts at 7 p.m. (ish)
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EVENT 4 DETAILS (10/30/15) - "SPEED DATING"
When the clock starts, you'll spend 3:00 with each "girl"...long enough to get a first impression, but short enough to leave you wanting more. Maybe you get her number (finish all the reps) before you have to move on...maybe you don't...but life is a weird game of chance, and you just have to roll the dice! At the end of each round, there will be a 3:00 break to jot down your score, get your headspace right, and check your eyebrows with your phone camera before the next round. By the end of the night, you’ll get to meet all 5 "girls." When you finish the last round, turn in your completed scorecard. We'll tally up all the magic that happened, and make announcements around 8pm. Fran + Isabel + Grace + Karen + Annie Weights listed as: (RX Men / RX Women) [Scaled Men / Scaled Women] FRAN (3:00 time cap) 21-15-9 Thrusters (95/65#) [75/45#] Pull-ups (Red band if needed) [Jumping] 3:00 REST ISABEL (3:00 time cap) 30 Snatches for time (115/75#) [95/55#] 3:00 REST GRACE (3:00 time cap) 30 Clean & Jerks for time (115/75#) [95/55#] 3:00 REST KAREN (3:00 time cap) 150 Wall Ball shots for time (20/14#) [14/12#] 3:00 REST ANNIE (3:00 time cap) 50-40-30-20-10 Double Unders [Reverse] Sit-ups HEAT ASSIGNMENTS (EVERYONE BE THERE AT 6PM IN COSTUME): HEAT 1 - 7:15 P.M. Gabby Mell Erin Clugston Lisa Stroud Kayleigh Wettstein HEAT 2: Zack Stroud Justin Day Jeremy Faircloth Jason Pepin HEAT 3: Autumn Blackburn Manda Patrick Heidi Chesak Leigh Pepin HEAT 4: Chris Davidson Jim Dikeman Ryan Flood Zac Peterson OUT THIS WEEK: Michelle Clark Emily McBurney -------------------------- EVENT 3 DETAILS (10/16/15) - "BACK IN THE SADDLE" FNL Workout Complete the following list for time | 25:00 cap Weights listed as: (RX Men / RX Women) [Scaled Men / Scaled Women] 40 Back Squats (135/115#) [115/75#] 100m Farmer Carry (53/35# per hand) [44/25# per hand] 40 Sit-ups 30 Back Squats (165/125#) [135/95#] 100m Farmer Carry (same weights for all Farmer Carries) 30 MB Twists (20/14#) [14/12#] 20 Back Squats (195/145#) [155/115#] 100m Farmer Carry (same weights for all Farmer Carries) 20 KB Tuck-ups (25/20#) [20/10#] 10 Back Squats (225/165#) [185/125#] 100m Farmer Carry (same weights for all Farmer Carries) 10 Atomic Sit-ups (45/25# plate) [35/15# plate] READ THE RULES: You will load your starting Back Squat weight before the clock starts. Hands off the bar until the "go". You must use the assigned 'lane' for Farmer Carries outside (to make up for the platform distance from the door). There is an IMMEDIATE 50 BURPEE PENALTY for dropping a KB or DB outside. They can crack and break and there's just no reason in that. You must SET them down on the ground. Go to the correct 'station' for your core work each time. Fill out the correct scoresheet & put it in the basket after your workouts. SCORE = final time. Any reps not completed in the time cap will be added to the 25:00 mark (example: clock stops with 6 atomic sit-ups left, your score is 25:06). HEAT SCHEDULE: HEAT 1 - 7:15 P.M. Jim Dikeman Zac Peterson Autumn Blackburn Heidi Chesak HEAT 2 - 7:45 P.M. Emily McBurney Gabby Mell Manda Patrick Leigh Ann Pepin HEAT 3 - 8:15 P.M. Jeremy Faircloth Jason Pepin Justin Day Erin Clugston Kayleigh Wettstein -------------------------- EVENT 2 DETAILS (10/9/15) - "DELT-A FORCE & THE DEADLY DEEDS" RX Workout Event 2A 7:00 AMRAP (with a buy-in of 20 calories on the rower) (2) Wall Walks (4) 16' Plate Drags (RX = 90/70; Scaled = 70/45) SCORE 2A = TOTAL REPS DURING AMRAP :60 Rest :60 Max calorie legless row (scored as Event 2A.2) SCORE 2A.2 = TOTAL CALORIES YOU HAVE 3:00 TO RECOVER & MOVE TO THE PLATFORMS for 2B Event 2B = 3 sets of max-rep deadlifts in :30 seconds, separated by :90 rest 3:00 to warm-up to chosen weight THEN 3 sets of :30 Max rep deadlifts :90 Rest (weight on the bar MUST stay the same) SCORE = WEIGHT USED x TOTAL REPS NOTE: Instead of a standard “strength” WOD we’re shaking it up a bit. We don’t want this to be a gasser or an all out X-rep deadlift. This is all about strategy. Should you go 185 pounds x ~20 reps per set? Or is it better to go 180 for ~ 21 reps per set?You might see another person with 185 on the bar – same as you. But that means nothing. How many reps are you each going to perform with three 30-second all-out efforts? Hmmmm..... Scaled Workout EXACT SAME THING (different tape line for wall walks, different weights for plate drag) READ THE RULES: Event 2A begins with a 20-calorie row buy in. On 3-2-1 "Go" you will grab the handle and begin rowing; do not touch the handle prior to "Go." You must row until the monitor reads 20 calories; do not let go of the handle early. The remaining clock time is spent working through your AMRAP of wall walks & plate drags. Wall walks begin face down, feet flat against the wall, palms flat on floor (like a push up), and chest touching the ground. Your hands must go past the tape line on the floor for the rep to count. You must walk down the wall as well - falling from the top = no rep (judge's call - no arguing). Plate drags begin with your feet behind the line. You will pull the rope until the bag crosses the line you are standing on. You will then turn the bag, run to the other line, and pull the bag across the line you are now standing on. Each pull from line to line = 1 rep (16'). After 1:00 of rest, you will complete a :60 legless row for max calories. Start only when the judge says "go" & do not let go of the handle until the judge calls time. This part begins with an empty bar on the platform. On 3-2-1 "Go", you will have 3:00 to warm-up & load your chosen deadlift weight. Once you start the first set of max deadlifts, you may NOT change the weight (unless form breaks down & a coach tells you 'that's it'; again no arguing.) During the :30 sets, each deadlift will count only when you have full hip extension and finish the move with your shoulders behind the bar at the top; arms must be straight throughout. Lower the bar to the floor and go again - no bouncing. Drops are allowed. HEAT SCHEDULE: HEAT 1 - 7:15 P.M. Jason Pepin Zack Stroud Erin Clugston Kayleigh Wettstein HEAT 2 - 7:30 P.M. Lisa Stroud Jeremy Faircloth Justin Day Jim Dikeman HEAT 3 - 7:45 P.M. Ryan Flood Chris Davidson Heidi Chesak Manda Patrick HEAT 4 - 8:00 P.M. Zac Peterson Autumn Blackburn Emily McBurney Leigh Pepin Gabby Mell OUT THIS WEEK: Michelle Clark -------------------------- EVENT 1 DETAILS (10/2/15) - "DID SOMEONE SAY SALSA?" RX Workout 20:00 AMRAP 50 Wall Ball (20/14#) 50 Double Unders 40 Box Jumps (24/20") 40 Sit-ups 30 Burpees 30 T2B 20 Cleans (135/95#) 20 Jerks (115/75#) 10 Snatches (95/65#) 10 Pull-ups Scaled Workout 20:00 AMRAP 50 Wall Ball (14/12#) 50 Reverse Singles 40 Box Jumps (20/12") 40 Sit-ups 30 Burpees 30 Russian Twist (R + L) 20 Cleans (115/75#) 20 Jerks (95/55#) 10 Snatches (75/45#) 10 Jumping Pull-ups HEAT SCHEDULE: HEAT 1 - 7 P.M. Michelle Clark Erin Clugston Manda Patrick Chris Davidson Zack Stroud HEAT 2 - 7:25 P.M. Lisa Stroud Gabby Mell Heidi Chesak Justin Day Zac Peterson HEAT 3 - 7:55 P.M. Autumn Blackburn Emily McBurney Jeremy Faircloth Jim Dikeman Ryan Flood OUT THIS WEEK: Kayleigh Wettstein Leigh Pepin Jason Pepin |
Registered Athletes, RX Division:
Autumn Blackburn Emily McBurney Gabby Mell Heidi Chesak Leigh Pepin Manda Patrick Chris Davidson Jim Dikeman Ryan Flood Zac Peterson Registered Athletes, Scaled Division: Michelle Clark Erin Clugston Kayleigh Wettstein Lisa Stroud Jason Pepin Jeremy Faircloth Justin Day Zack Stroud |