4 rounds for time: 10 Front Rack Rev. Step Lunges (50/35kg) 15 Toes to Bar 400m run Post finish time and any scaling
Intended Stimulus Choose a barbell loading that allows for unbroken lunges, but is still quite challenging. Find a TTB scaling that you can get through in 2-3 sets, or unbroken IF, and only IF, you’re going Rx. Run at a pace that allows you to get back to the barbell right away and start lunging. Then, send it on that final 400!
We realize this is a busy season. Make it a priority to get training sessions in the new few weeks. You’ll feel better, you’ll stay on track, and you’ll de-stress with your community. As to not add another holiday event to everyone’s schedule… we’ve chosen to host our annual in house CFM Festivus event on Saturday, January 6th!! It’ll be a great way to kick off 2024!! The event will run from 8am to noon. Mark your calendars well in advance as this is a gathering you won’t want to miss!! More info to come. For now, prioritize your health, physical and mental, and we’ll see you in the gym 💪🏻
Faith, deadlifting under the lights
Workout of the day: On the 4:00 for 4 rounds (building AHAP): 5 DB Deadlifts 5 DB Hang Power Cleans 5 DB Front Squats 5 DB Push Press Post loading in notes -then- AMRAP 10: 2-4-6-8-10-12…. Alt DB Snatch (50/35#) Goblet Squat (50/35#) Burpee Post total completed reps and any scaling
Brian gets triple extension BEFORE shrugging and pulling with the arms!
Workout of the day: 15 minutes of dedicated L-sit and inversion drills and practice (bars, rings, parallettes, boxes, wall, freestanding) ending with 3 max duration attempts and athletes L-sit of choice -then- For time complete: 50 Double Unders 15 HSPU 40 Double Unders 12 HSPU 30 Double Unders 9 HSPU 20 Double Unders 6 HSPU 10 Double Unders 3 HSPU post finish time and any scaling, and post longest L-sit and the variation/scaling in notes compare to: 220803
Workout of the Day: Row 5,000 meters for time (or bike 6.5 miles) Post finish time to SugarWOD and new PR to the board!
Intended Stimulus Get into The Hut and do this one with your community! They need you and you need them for this one 🙂 It is critical that you choose to come out of the gate at the right pace. Taking off too fast for the first 1k means you’ll likely have to adopt the ‘just hold on’ strategy for the remaining 4k. Ideally, you will hold your chosen 500m split time from the start until right before the finish, where you’ll give it everything you have for the final 200-300m. Having sound rowing technique is so important here. You’re going to take a lot of strokes, so remember the order of events for maximum efficiency! “Legs, hips, arms”. Set up with a strong and braced neutral spine at the start of each stroke, drive through the HEELS (not the balls of your feet or your quads will turn to jelly), and finish with the arms pulling the handle to the bottom of the sternum. Pulling early with the arms, even by just a little bit, can give you that forearm pump sooner than you’d like to feel in a 17-25 minute bout of rowing.
For time complete: 20 Front Squats (60/45kg) 20 C2B Pull-ups 800m run 15 Front Squats 15 C2B Pull-ups 400m run 10 Front Squats 10 C2B Pull-ups 200m run Post finish time and any scaling
Happy Thanksgiving CFM! We are thankful for each and every one of you and what you bring to this special community. To celebrate… get in here for a special Thanksgiving partner workout at 9am!!
CFM Thanksgiving schedule for the rest of the week:
Wednesday Nov 22nd: 6am, 7am, 9am, 10am classes, no evening classes
Thursday Nov 23rd: 9am Thanksgiving class!
Friday Nov 24th: 7am and 9am classes
Saturday Nov 25th: 8am and 9am classes
Jonathan, Ulrica, and our drop-in from Denmark, Hessan, work through tempo back squats and weighted pull-ups!
4 rounds for max reps: 1 minute max Alt DB Snatch (50/35#) 1 minute max Box Jump (30/24″) 1 minute max SA OH Reverse Step Lunge (50/35#) 2 minute rest Post total reps completed and any scaling
Your progress tracker and results recorder. View today’s workout and see the scoreboard.
