Workout of the Day
3 rounds, 15-12-and 9 reps, for time of:
Weighted Pull-ups (35/25lb)
Skills Class–Will be cancelled tomorrow, 12/12, but will be back at it next Tuesday and Thursday at 4:15pm. Remember, it’s included in your membership… all you have to do is register online! Go to the “Class Registration” tab on the website and login to register. Classes are limited to 6.
Holiday Schedule–Just wanted to give you all a head’s up as we approach Christmas. There will be morning and noon classes only on Christmas Eve (12/24), we will be closed Christmas day, and will hold one class on 12/26 at 10am.
CFCM Holiday WOD & BBQ–Mark your calendars for Wednesday, January 1st at noon… yep, New Year’s Day! We’ll be working out and grillin’ it up!
Read–The Importance of Front Squats, by Steve Kpa. Because the Lord knows we do a lot of them!
Watch–Road Bike Street Trials 2. The stuff these guys do on their road bikes is amazing!
Eat–Spaghetti Squash Noodle Bowl with OMG Sauce, from PaleOMG.
Power Snatch 2/35% 2/50% 2/60% 10×1/70%
Press 2/35% 2/50% 2/60% 10×1/70%
Turkish Get Up 10-8-6-4-2
KB Oblique Pick Up 10-8-6-4-2
Warm ups… we do them well at CFCM
Workout of the Day
A) In 15min:
a1. Power Snatch to Overhead Squat (Pause at the knee and in the power) -MTR- 2-2-2-2-2
a2. Face in Handstand w/ 5-8 Pull away
In 15 minutes AMRAP of:
7 Push Press (135/95lb)
10 Overhead Squat (135/95lb)
15 Toes to Bar
Read–Ask the Doc: Why We Develop Bad Knees, by Mike Kaisse. Those darn knees…
Watch–Ordinary Love, by U2. Honoring Nelson Mandela.
Eat–Roasted Brussels Sprouts and Bacon, from Nom Nom Paleo.
Block Snatch (Patella) 2/35% 2/50% 2/60% 1/70% 6×1/80%
2″ Deficit Power Clean (Patella) 2/35% 2/50% 2/60% 1/70% 6×1/80%
Block Rack Jerk 2/35% 2/50% 2/60% 1/70% 6×1/80%
3x30sec each & 10sec Off
Hollow Roll (R, R then L,L)
Workout of the Day
A) In 10min: EMOM
a1. Front Squat 4×5/65%
a2. Back Squat 4×5/75%
In 13 minutes AMRAP of:
AMAP Unbroken Chest to bar pull-ups
If drop 30 second parallette L-sit.
**Score max reps of all C2B Pull Ups.**
Notes–Great work today everyone! I know we really crammed a lot in today and the squatting moved fast, but you guys hang in there really well. If you find that it’s taking you a long time to get started on strength days because you don’t know what weights to you, I suggest you write down all of your lifts in one spot in a notebook or download My WOD onto your phone. Even if you don’t have a one rep max, write down what you do have… even what you did today for 4 sets of 5. Any info will be extremely helpful to you and to us as coaches for the times when you don’t know what weights to use. If you have no idea, it’s much more difficult to help you and you likely won’t get quite as good of a workout.
Skills Sessions–Hey guys, as most of you know, we will be adding skills sessions on Tuesdays and Thursdays at 4:15pm for anyone who would like to get some work in on various skills. Aaron will be coaching each 30-45 minute class and will be covering everything from pull-ups to snatching to rowing, and this is at no additional cost to your membership. Woohoo! The calendar of which skills will be covered on which days is located in the hallway. There are only 6 spots available for each class and it is mandatory that you sign up through your Zen Planner account ahead of time. Get excited guys… this will be a great opportunity for you to work on your weaknesses or perfect your form! NOTE: THIS THURSDAY WILL BE CANCELLED.
Read–Dear Mark: Full Fat Dairy Roundup. Mark Sisson answers readers questions about dairy.
Watch–Double Under Positioning, with Dan Bailey.
Eat–Chicken Tortilla-Less Soup. I was really craving chicken tortilla soup this weekend and found this recipe. It was very easy and the soup was delicious. I used a rotisserie chicken rather than cooking my own… even easier!
Snatch 2/35% 2/50% 2/60% 1/70% 10×1/80%
Clean & Jerk 2/35% 2/50% 2/60% 1/70% 10×1/80%
A) In 10min:
a1.) 10 BB GHD Sit Ups
a2.) 15ea GHD Obliques
a3.) 12-10-8-6 Weighted Full GHD’s