WOD Contest… giving the gift of WOD programming to YOU!
From Dec 10th-14th the programming will be done by YOU. That is… you are invited to write and submit a WOD. Those WOD submissions will be read by The CFM WOD Programmer- then, perhaps with a little tweaking here and there- offered during classes for YOU to complete. In Creating your WOD- consider all the various movements, rep schemes, and styles. Consider the time domain and the balance or imbalance of movements. Open up the possibilities to include a strength, gymnastics or another bias. Anything you think would be an appropriate challenge and a good TRAINING (not test) WOD. Put your submission in the “Suggestions” can… they must be in by this Saturday. Consider this our Hannakah gift to you: There will be 8 final WODs to choose from…. will YOUR wod be chosen?
Again, the Deadline: Saturday Dec 8th
|A little external motivation comes in handy some times|
A shout-out to Julie, who competed in her first CFM Open competition last week. Even though she had already done the first 2 WODs during the morning class- she showed up that evening and started from scratch. She increased her morning PR clean, upped her med ball weight for wall ball shots, and got in about 3 hours of training in one day! Nice work Julie.
Tuesday’s WOD: 6 and 9am then again at 4 and 6pm. Foundations at 8am.
Hang Clean-20 minutes technique work, no more than 50% of 1RM
18-15-12-9 reps/round for time of:
Deadlift at 60% of 1RM
Post WOD time and scaling to chalkboards/journals.