WOD 7/27/10

3-1-1-1 - Push Press

Rest

12m AMRAP

12 Swings (55/35)
15 Sit Ups
18 Lunges (total reps)

Push Press max attempts this week. Your triple should be at about 93% 1 RM. From there, load to a new 1 RM or at your old 1 RM and go for it. You ONLY have 3 tries, so be smart. More than 3 attempts tends to lead to neurological and physiological fatigue and increases the chances of injury at maximal loading. Also, don't get sucked in by ego and go for that next attempt. If you hit a PR on your first lift, rack it, clean it and walk away. Don't end on a bad note. Lastly, increases in press based movements tend to be very small due to the smaller  muscles moving the loads. A PR of only 5 Lbs is awesome, so don't get all bummed out if you didn't go up 15 Lbs like a hip driven movement.

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ATTENTION: The gym will be closed for all morning, noon and 4 PM classes on August 2 & 3, 2010. Classes will resume at 5 & 6 PM. Allison and I will be taking a couple days off for a mini-vacation. Rob and Andy will run the show in the afternoons starting at 5 PM. Sorry for the inconvenience, but we don't get the chance to get away too often. - Ian

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The 70's Big seminar is coming to CFC on August 14th at 10 AM. The PayPal link to pay for the class is in our "News" section in the right sidebar. There is a lecture only option, as well as a lecture + coaching option for a couple bucks more. The class will be capped at 30 participants, so get a spot now instead of later.

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Don't forget to donate to PFC Laurie Dunlap and her unit of Army Combat Medics in Afghanistan. CFC is collecting money to purchase them a righteous care package, so donate via PayPal by August 31st.

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