Monday 080804

Happy Birthday Shi Town!!

10 squat clean
50 situps
8 squat clean
40 situps
6 squat clean
30 situps
4 squat clean
20 situps
2 squat clean
10 situps

Beginners – use weighted Dynamax ball for squat cleans.
Intermediate – use dumbbells (20-40% BW) for squat cleans.
Advanced – use Olympic bar 45-135# for squat cleans.

Mike B. instruction on the Clean...[wmv][mov]

Results:
Jay M: 6:36 (20# ball)
Mike: 9:16 (20# bar)
Jay: 8:54 (20# bar)
Jakob: 8:44 (10# ball)
Nancy: 10:05 (10# ball)
Dylan: 10:06 (10# ball)
Rob: 8:36 (95#)
Peter: 11:46 (75#)

CF Kids:
"Good Kids Fighting"
2 Rounds of 1 minute intervals:
Row for meters
Balance w bar OH
Squats
KB swings
Pullups

Results:
Carrie: 432
Hope: 436
Todd: 374
Krystal: 374
Desirae: 333