October 2012

8:00a Open Gym
8:30-9:30a Gymnastics ($10) w/ Beth Higginbotham
9:00a *Competitors Training
10:00a Mobility
11:00a Romanian Training
12:00-2:00p EVCF Weightlifting Club
2:00p Strongman

 *We will be doing The Hero Wod “Glen”

For time:
30 Clean & Jerk 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

For total load:
Front Squat  5-3-1
(rest 1:00 between lifts)

 7 rounds for time:
5 Squat Cleans 135/95
6 CTB Pull-up
7 KB swings 70/44
(each exercise unbroken)

“As we sail through life, don’t avoid rough waters, sail on because calm waters won’t make a skillful sailor.”


4:00p Open Gym
5:00-7:00p EVCF Weightlifting Club
7:00p EVCF Running Club

For total load:
Bench Press 5-3-1
(rest 1:00 between lifts)

AMRAP 15:00
1 Toes to Bar
1 Kettlebell High Pull 53/35
2 Toes to Bar
2 Kettlebell High Pull

For time:
250m Row

“Making the most of other people’s strengths and the least of their weaknesses is a surefire formula for managerial success.”

For total load:
Deadlift 5-3-1 (T&G)
(rest 1:00 between lifts)

5 rounds for time:
7 Thruster 115/75
300m Row
21 Double Unders
(barbell starts on ground)


EVCF Women
48kg Michelle  40/51 for a 91 total!
(this qualifies Michelle to lift at the American Open)
53kg Becky  47/65 for a 112 total
58kg Monique 40/52 for a 92 total
63kg Claire  43/55 for a 98 total
75kg Bri  50/65 for a 115 total

85kg Danny Lazzeri 0/130
85kg Kirk Morales 65/95 for a 160 total
85kg Lazy Panda 100/130 for a 230 total
85kg John Alvarado Jr. 120/155 for a 275 total
(John is qualified for the American Open)
94kg Doug Carter 95/140 for a 235 total
94kg Istvan Dioszegi 150/170 for a 320 total
(Istvan is qualified for the American Open)
105+ Danny Nichols(Honorary EVCFer) 120/170 for a 290 total
(Danny qualified for the American Open)

For total load:
Power Snatch 5-3-1  (Touch & Go)
(rest 1:00 between lifts)

For time:
42 Push-ups (hand release)
35 Ring Dips
28 Pull-ups
21 Handstand Push-ups
14 Wt Pull-ups 25/10
7 Muscle-ups

“We could never learn to be brave and patient if there were only joy in the world.”
~Helen Keller

10:00a Competitors Meeting
11:00a Coaches Meeting
12:00p Open Gym

The EVCF Weightlifters are in Tucson for the Honey Badger Invitational hosted by Evolution Fitness. 
Women lift at 1:00p and Men lift at 3:00p

7:00a EVCF Running Club
8:00a-2:00p Open Gym

For total load:
Front Squat 7-5-3
(rest 1:30 between lifts)

For time:
7 Muscle-ups
14 Weighted Pull-ups 25/10
21 Handstand Push-ups
28 Pull-ups
35 Ring Dips
42 Push-ups (hand release)

For time:
250m Row

“It is easier to be wise for others than for ourselves.”
~Francois De La Rochefoucauld