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The Performance Program

Wednesday, November 19, 2014. Back Squat 255 -270. Lost 9.3% body fat. Increased lean body mass by 8 lbs. Lost 7% body fat. Increased lean body mass by 19 lbs. Back Squat 245 - 315. Lost 6.4% body fat. Increased lean body mass by 10 lbs. Lost 4.4% body fat. Increased lean body mass by 5 lbs. Sunday, November 9, 2014. EMOM for 10 Minute - SPRINT. 3 Rounds for time of:. Tim 9:09 (185#/green) - previous 11:10. Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green). Monday, October 27, 2014. View my c...

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The Performance Program | cfkopperformanceprogram.blogspot.com Reviews

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Wednesday, November 19, 2014. Back Squat 255 -270. Lost 9.3% body fat. Increased lean body mass by 8 lbs. Lost 7% body fat. Increased lean body mass by 19 lbs. Back Squat 245 - 315. Lost 6.4% body fat. Increased lean body mass by 10 lbs. Lost 4.4% body fat. Increased lean body mass by 5 lbs. Sunday, November 9, 2014. EMOM for 10 Minute - SPRINT. 3 Rounds for time of:. Tim 9:09 (185#/green) - previous 11:10. Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green). Monday, October 27, 2014. View my c...

<META> KEYWORDS

1 the performance program

2 overall results

3 john

4 lost 3 pounds

5 britt

6 lost 2 pounds

7 kevin

8 tim h

9 lost 8 pounds

10 arieanne

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The Performance Program | cfkopperformanceprogram.blogspot.com Reviews

https://cfkopperformanceprogram.blogspot.com

Wednesday, November 19, 2014. Back Squat 255 -270. Lost 9.3% body fat. Increased lean body mass by 8 lbs. Lost 7% body fat. Increased lean body mass by 19 lbs. Back Squat 245 - 315. Lost 6.4% body fat. Increased lean body mass by 10 lbs. Lost 4.4% body fat. Increased lean body mass by 5 lbs. Sunday, November 9, 2014. EMOM for 10 Minute - SPRINT. 3 Rounds for time of:. Tim 9:09 (185#/green) - previous 11:10. Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green). Monday, October 27, 2014. View my c...

INTERNAL PAGES

cfkopperformanceprogram.blogspot.com

1

The Performance Program: Week of 10/27

http://www.cfkopperformanceprogram.blogspot.com/2014/10/week-of-1027.html

Monday, October 27, 2014. 3 Rounds for time-. Subscribe to: Post Comments (Atom). CrossFit Level 4 Trainer, Certified CrossFit Coach, CrossFit Kids Trainer, Personal Trainer, NPTI, AFAA, USA-Weighlifting Certified Sports Coach. View my complete profile. Awesome Inc. template. Powered by Blogger.

2

The Performance Program: Progress and Results

http://www.cfkopperformanceprogram.blogspot.com/2014/11/progress-and-results.html

Sunday, November 9, 2014. EMOM for 10 Minute - SPRINT. 3 Rounds for time of:. Tim 9:09 (185#/green) - previous 11:10. Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green). Subscribe to: Post Comments (Atom). CrossFit Level 4 Trainer, Certified CrossFit Coach, CrossFit Kids Trainer, Personal Trainer, NPTI, AFAA, USA-Weighlifting Certified Sports Coach. View my complete profile. Awesome Inc. template. Powered by Blogger.

3

The Performance Program: Week of 10/13

http://www.cfkopperformanceprogram.blogspot.com/2014/10/week-of-1013.html

Monday, October 13, 2014. 5 Sets to Failure. 90-120sec rest between sets. Work up to a heavy Single. Clean Deadlift Power Clean. 6x2 80% w/2 sec Pause in Bottom. 5 Sets to Failure. 90-120sec rest between sets. Total of 20 Kipping Pull-Ups (Skill and Strength, NFT). Clean Deadlift Power Clean. Heavy DB Hang Cleans – 20 reps. Heavy DB Hang Cleans – 15 reps. Heavy DB Hang Cleans – 10 reps. Heavy DB Hang Cleans – 5 reps. Subscribe to: Post Comments (Atom). View my complete profile.

4

The Performance Program: November 2014

http://www.cfkopperformanceprogram.blogspot.com/2014_11_01_archive.html

Wednesday, November 19, 2014. Back Squat 255 -270. Lost 9.3% body fat. Increased lean body mass by 8 lbs. Lost 7% body fat. Increased lean body mass by 19 lbs. Back Squat 245 - 315. Lost 6.4% body fat. Increased lean body mass by 10 lbs. Lost 4.4% body fat. Increased lean body mass by 5 lbs. Sunday, November 9, 2014. EMOM for 10 Minute - SPRINT. 3 Rounds for time of:. Tim 9:09 (185#/green) - previous 11:10. Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green). Subscribe to: Posts (Atom).

5

The Performance Program: October 2014

http://www.cfkopperformanceprogram.blogspot.com/2014_10_01_archive.html

Monday, October 27, 2014. PR Party from the Performance Program. Back Squat PR's all around! 3 Rounds for time-. Monday, October 20, 2014. 5 Sets to Failure. 90-120sec rest between sets. Work up to a Heavy Single. W/2 sec Pause in Bottom. Head to Head Races. Clean Deadlift Power Clean. 2 Min rest between rounds. Total of 20 Kipping Pull-Ups (Skill and Strength, NFT). Clean Deadlift Power Clean. Monday, October 13, 2014. New Back Squat Personal Records. 5 Sets to Failure. 90-120sec rest between sets.

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cfkopperformanceprogram.blogspot.com

The Performance Program

Wednesday, November 19, 2014. Back Squat 255 -270. Lost 9.3% body fat. Increased lean body mass by 8 lbs. Lost 7% body fat. Increased lean body mass by 19 lbs. Back Squat 245 - 315. Lost 6.4% body fat. Increased lean body mass by 10 lbs. Lost 4.4% body fat. Increased lean body mass by 5 lbs. Sunday, November 9, 2014. EMOM for 10 Minute - SPRINT. 3 Rounds for time of:. Tim 9:09 (185#/green) - previous 11:10. Kevin 10:43 (135#/blue) - previous 11:50 (thicker band/green). Monday, October 27, 2014. View my c...

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