We've been lucky to participate in, and host some interesting training over the years. We think it should all come back to benefitting and supporting you guys. Thanks for allowing us to do the test runs here. On you.
We will not be issuing masks for next week's training...
Another hero, not yet picked up officially but from the extended family:
"Centanni"
5 rounds of:
400m Run
10 Power Snatches (95#/65#)
10 Pull Ups
10 Burpees
Rest in peace Rick.
Workouts will be at 0800, 0900, and 1000 am.
Happy Labor Day!!!
REST
Get a little extra sleep and think about how you can squeeze a few more quality sleep hours in during the week. You need it! Holiday Schedule - Monday:
Dust off your legs. A little fun, some runnin', some more fun. Almost like prepping for, some hard work!
2 minutes of AMRAP:
1 Tire Flip
5 Pull Ups
Followed by:
800 m Run
Get back in line and do it again. Total of two rounds.
See you there!
It's been completely motivating to watch your performances lately. You guys have gone from the heavy to the fast, from the really hard to the oddball movements, all with nary a whine. One of the best aspects of self care you've been applying has been the flexibility work you have put in both before and after the WODs.
Keep up the effort and you'll see relief from some of these traditional tight shoulder, hip and knee issues that pop up occasionally.
And as for the hard WODs, today won't let you down.
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
You guys have been carrying the load well all week. Now let's have some fun (and yeah you can gripe while working out and still have fun!).
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sott's press
We're going to use DB's for the Turkish Get Ups, and then bars for the Sott's Press to avoid massive injuries.
Happy September! As we close out the summer of mild weather you can almost smell the Fall in the air. It smells like, Jury Duty. Yes, while you're romping carefree around the box, some of us will be fulfilling our civic duty. Selflessly looking past outside influence to arrive at a completely fair and just verdict... Justice, like that bar on your back baby, is blind.
Back Squats
3-3-3-3-3
And now we're kicking off the 60 day period devoted to improving your nutrition; fuel; chow. Here's an article from UCSF with a rational behind the paleolithic or more natural food source approach. In the next weeks we'll also present perspectives from the various effective programs, the Zone, Adkins, Protein Power, to name a few.
Those of you still on the fence about the SMR mini-clinic on the 11th, read up on it in the Events link and come join us for a few hours with Jeff Alexander. Your hips will thank you and you can surely benefit from it in the long run!
Looks like a great trip. Incredible clear water. Get home safe kids! And when the rest of you come back from vacations make sure and ease back into the work. No need to completely shock your system.
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
On the food front... Many of you have checked Robb Wolf's site regularly for his extensive nutritional info. Here's a link to his first book. You will want to have a look at this work by the gent who ran the initial few years of the CF Nutrition Certs. Here's the early release price.
