WOD 2/18/10

Deadlift

5x75%
3x85%
1+ x95%

Press

5x75%
3x85%
1+ x95%

Rest

Superman Planks

5x - as long as possible each time

This is the last day of the ME before we unload next week. This cycle has been much tighter due to the adjustments in everyone's 1RM's. Don't expect big numbers and if you fail before you think you should, that't the way it goes. Keep conscious of your form more than anything. Don't put the low back into flexion on the deadlift (cat in the sandbox) and don't go into over extension in the press (the standing bench press maneuver). Superman planks are planks with your arms outstretched far in front of you, palms down on the ground and the body just a couple of inches off the deck. Yes, they are hard. Keep the butt down and flat!!

I liked the answers I got for our bit of continuing education. I love the fact everyone was able to display their knowledge of proper form and the fixes and issues involved in the photos. Everyone was on the right track in several different ways. Here is my take on it.

Due to a scheduling error, I will have to move the 2/20/10 Fundamentals Class to another Saturday. It will most likely be the following weekend, but I will need to confirm this and let everyone know. I am sorry for jumping the gun, but I blew it. We will go at it ASAP.

Tom Campitelli posted more pix of the SacTown Throwdown and some of our CFC athletes on his site. You can see them here. Tom obviously has a knack for taking great pix and these were no exception. We will be purchasing some of the pix for use around the gym. Nice work, Tom!!

Comments

->THE SCOTT

Thursday February 18th, 2010 - 7:56 am

"Who rocks the party, that rocks the party? Amy, thats who....good job and good pic.

1) Shrine is legendary
2) Power Rack is a must for CIBC
3) The frig should have 40oz of St. Ides or Old English
4) "Have you ever danced with the devil in the pale moonlight""

->Buddy Holly from HELL

Thursday February 18th, 2010 - 6:08 am

"First Phase: Shrine

Second Phase: Power Rack

Third Phase: Refrigerator, stocked with whole milk and BEER (the essentials).

Phase Four: WORLD DOMINATION!!!!! (insert evil laugh)"

->Buddy Holly from HELL

Thursday February 18th, 2010 - 6:05 am

"Amy the A$$ KICKER....(Hush, old man...it'll all be over soon).

Great Job!!!"

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