WOD 3/5/10

30 Lunges
25 Pull-ups 
20 Box jumps,
30 Double-unders
25 Ring dips - or - push Ups
20 Knees to elbows 
30 Kettlebell swings (55/35)
25 Sit-ups
20 Hang squat cleans, (55/35) 
30 Back extensions 
25 Wall ball shots (20/14)l

Something "Chipper" to end the week. You all know Friday's are a real hoot, so don't act surprised!

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Awesome work to everyone finishing up their 1RM's. Some serious weight was lifted and there were a lot of folks who surprised themselves as well as me! Great work to all of you!

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WOD 3/4/10

Deadlift and Press - 1 RM Attempts

You will have 3 attempts ONLY at a new 1 RM in the Deadlift and Press.

Warm up at 10x50%, 5x75%, 3x90% (of your actual old 1RM) then pick a starting load dependent upon how you felt in the warm ups and GO!

I will have the spreadsheet out from all the lifts we've done to see what it says and where you think you can start according to the 1RM Calculator.

If you hit a new PR and think that's the end, then call it, regardless of which attempt it is. Don't be greedy and go for a higher lift only to fail at it and leave a negative impression on your psyche. DO NOT LET EGO GET IN THE WAY! BE SMART AND TAKE A NEW PR!

Why only 3 attempts? It's been shown that at maximal loading efforts beyond this attempt range result in decreased muscular and mental efficiency, thereby having a higher potential for injury. 

 
Be on time! These 1RM efforts take up a lot of time and can cut into the next class time. Get there on time, warm up and get started as soon as possible!

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Once we are done with the 1RM stuff, we will be taking a break from a structured ME program for a bit to give everyone a rest and change of pace. We will be incorporating barbell work into our MetCon based WOD's on a more regular basis as well as some smaller chunks of ME work.

If you missed your 1RM days this week, you will have to make them up at a later time, but not at the expense of throwing off programming for folks in regular training times. You may be better served by taking care of those missed days by coming on the weekend or making a time to take care of the lifts in between other classes with CFC staff present.

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WOD 3/3/10

"Swinging Annie"

50-40-30-20-10

Double Unders
Sit Ups
Swings (55/35)

If you can't do double unders then now is the time to learn...or if it's really not going to happen I have a special bargain for you. 3 Singles for every double under! This is a one day offer and supplies are limited, so hurry!

Lastly, if you are one of those people who is always craving more "ab work", then grab a 10 Lb plate and do the sit ups with the plate overhead. Push the plate towards the ceiling when you come up and keep it up at the ceiling when you go back.

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We have a handful of new folks in the gym. If you haven't met them yet, please stop and say "Hello" and make them feel right at home. Brooks, Amy, Deb, Brandon, Shannen, Kendall, Jeremy, and Ciara are new to the box. Welcome - we are glad to have you!!

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Nice work on the PR's for today. Everyone had pretty strong lifts and hit many new 1 RM's. For those that missed a new PR, wait a few days and tackle it again. My calculations were right where I thought they'd be. I gave a margin of +- 5 to 10 Lbs and it appeared that was the norm. We will see if it holds true for the concentric based movements tomorrow. I have my own thoughts on where I think it will be....

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So, what is up with Rob Miller's Push Press?

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WOD 3/2/10

Squat and Bench Press - 1 RM Attempts

You will have 3 attempts ONLY at a new 1 RM in the Squat and Bench Press.

Warm up at 10x50%, 5x75%, 3x90% (of your actual old 1RM) then pick a starting load dependent upon how you felt in the warm ups and GO!

I will have the spreadsheet out from all the lifts we've done to see what it says and where you think you can start according to the 1RM Calculator.

If you hit a new PR and think that's the end, then call it, regardless of which attempt it is. Don't be greedy and go for a higher lift only to fail at it and leave a negative impression on your psyche.

Why only 3 attempts? It's been shown that at maximal loading efforts beyond this attempt range result in decreased muscular and mental efficiency, thereby having a higher potential for injury.

Once we are done, we will work in some MetCon, depending on how the time looks. If you are not at CFC, work on some bodyweight based skills.

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OK, so defintely not a lot of participation from folks in the Push Press form pix from yesterday. So, in light of that, I am not going to answer it - you are! So, CFC trainers and athletes of all abilities should chime in. This pic will stay up until I get more than 2 answers (Thanks, Mel and Ryan) - other sites do similar stuff and get flooded with responses. There is no wrong answer unless you don't answer at all.

Try again...

Push Press - Right & wrong.. Why, what, and how?

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WOD 3/1/10

"Christine"

3 Rounds

500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

A benchmark WOD. Go hard and set a PR!

Here is Pat Barber doing Christine a couple years ago at a blistering pace!! Match that time and I'll buy you dinner! (WMV) (MOV) 

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Tomorrow we work for some PR's in the Squat and Bench Press. I will outline the format and it is how we will fly for the day. Get your head on!

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Continuing Education

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