Pause Bench Press 3-3-3-3-3
Bench 15 Rep max (no pause)
"Annie"
50-40-30-20-10 of:
AbMat Sit Ups
Double Unders
This past weekend at the CF NorCal Regional was a ton of fun, a grueling task, a ball of emotions, and a ton of excitement all at once. Although our team fell a bit short of our goal of qualifying, we walked off the field with our heads held high knowing that the only teams who beat us were a bunch of bad ass mofos.
The girls struggled a bit on the Snatch Ladder, but they all made the first lift which was crucial for our teams score on the event. Hats off to Cori P who's max snatch was less than 90# just weeks before the competition. She rose to the occasion making the 105# lift when we needed it most. Blake had a solid lift at 225 and nearly pulled off 235, Travis tied his PR set just 1 week earlier of 215, and I hit a new PR of 235 giving us a 1000# total and a 7th place finish in the event.
The last event was awesome as it turned out to be decided by the women's muscle up ability. It turns our CFES women are dominant on muscle ups and we finished the final event just seconds behind the leader Diablo CF. The whole stadium was watching the final team WOD and they all got to see how our women can rock it. It was awesome to come back on the last day and show NorCal that our team is no joke and we are ready to take a high skill level WOD and smash it.
Here is the final scoreboard for the weekend:
Our team finished every event in the top 10 of the 30 qualified teams!
I want to give a shout out to everyone who was a part of this team. You all put in a solid years worth of training and steady improvement. It was a pleasure to coach you all, and the performances you all put out there made all the year's effort more than worth the while. Many of the teams we edged out this weekend are full squads of fitness warriors and you all should be as proud as ever. Although it was a tough blow to fall short of our games goal, the effort we all put in trying to achieve that goal made us all better athletes and stronger people. This was the strongest team we have ever put out there and I couldn't have asked you all for more. Take a few days off, enjoy your accomplishment, and them let's start formulating a plan to beat a few more teams next year.
