Workout of the Day
Front Squat
3-3-3-3-3
Cash Out:
AMAP Strict Chin-up
AMAP Kipping C2B Chin-up
AMAP Kipping Chin-up
Notes–Hey team! Great job today on the squats! Did you remember to write down how much weight you lifted? It’s good to know those numbers and have them on hand.
Just a little update on the Regional, in case any of you are interested. The CFCM team checked in this evening. The venue looks amazing and the entire workout area is covered… a big upgrade from last year. Let me tell you, it was HOT! The first team workout will kick off tomorrow morning by 9am, followed by the individual competitors. We won’t know our exact heat times until tomorrow morning. The second event will begin around 1:30, with teams first followed by individuals… likely going til about 5:30 or 6pm. Saturday and Sunday will be similar schedules.
I think I speak for the rest of the coaches and regional team when I say that we very much feel like we are representing an amazing community, which is all of you. Thank you all so much for participating in the Open, and for always being so supportive and encouraging. I feel very grateful, and like I am a part of something so much bigger than myself because of you all. If you don’t have big plans this weekend, please feel free to come down to Del Mar and watch/cheer. We’d love to see you. Keep checking in for updates!
Schedule Announcements
Friday 5/17–Morning classes only. We will be closing after the 9am class (at 10am), so if you want to get a workout in, come early!
Saturday & Sunday 5/18-19–CLOSED for SoCal Regional. This is a big deal for our gym, and naturally all of our trainers and staff will be there, so we will be closing the gym for the weekend. Please feel free to come cheer on our individuals and team at the Del Mar Fairgrounds!
Link Love
Read–Bret, Unbroken. This is an awesome story in Runner’s World Magazine.
Watch–Sam Briggs and Lindsey Valenzuela are Ready!
Competitive Program
In 20min:
Power Clean –MTR- 5-5-5-5-5
In 15min
Pendlay Row 10/ 8/ 4×6/ @ B’s MTR
In 19min:
10min Row Out & 9min Row Back
*Match out & back distance
Workout of the Day
2013 Regional (Modified) Event #7
4 rounds for time of:
100ft. Sprint
4 Cleans (225 / 135 lbs)
100ft. Sprint
Time cap: 10 minutes
Schedule Announcements
Friday 5/17–Morning classes only. We will be closing after the 9am class (at 10am), so if you want to get a workout in, come early!
Saturday & Sunday 5/18-19–CLOSED for SoCal Regional. This is a big deal for our gym, and naturally all of our trainers and staff will be there, so we will be closing the gym for the weekend. Please feel free to come cheer on our individuals and team at the Del Mar Fairgrounds!
Link Love
Watch–Pyrros Dimas Gold Medal 1996. One of the best Olympic lifters there is. 213kg… 469lb Clean & Jerk. Amazing.
Read–The Sports Psychology Behind the Red Dot Trigger. I like this. Very interesting.
Quote–”To grow is to go beyond what you are today. Stand up as yourself. Do not imitate. Do not pretend to have achieved your goal, and do not try to cut corners. Just try to grow.” -Swami Prajnanpad
Competitive Program
In 15min:
Press 10/ 8/ 4×6/ @ B’s MTR
In 20min:
Hang Snatch –MTR- 5-5-5-5-5
In 19min:
10min Run Out & 9min Run Back
*Match out & back distance
Workout of the Day
2013 Regional Event #6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
*Time cap: 15 minutes
Notes–This was a lot of work to try to accomplish in 15 minutes! I rested today, but had I done this one, I’m pretty sure I wouldn’t have finished. Those darn handstand push-ups always slow me down! If you scaled correctly, you should have been able to make it to the shoulder to overhead at least. If you were stuck on any one movement for 5 minutes or more, you probably should have scaled. Just to re-emphasize, scaling movements is how we get stronger at them. We have to build a solid foundation if we ever want to get stronger and faster, and this means practicing the full range of motion and working at a weight where we can keep the intensity relatively high. If you are ever unsure of what you should be doing to get the most out of your workout, please don’t hesitate to ask a coach. Our goal is to challenge you and help you improve while keeping you safe. Great job today guys. Keep it up!
Schedule Announcements
Friday 5/17–Morning classes only. We will be closing after the 9am class (at 10am), so if you want to get a workout in, come early!
Saturday & Sunday 5/18-19–CLOSED for SoCal Regional. This is a big deal for our gym, and naturally all of our trainers and staff will be there, so we will be closing the gym for the weekend. Please feel free to come cheer on our individuals and team at the Del Mar Fairgrounds!
Link Love
Come!–2013 SoCal Regional. It’s happening this Friday through Sunday. Click HERE for the schedule of events.
Cook–Vegetable Roasting Guide. A chart to seasoning and roasting your veggies… everything from beets to broccoli!
Read–Using Your Discontent. “Some people think that life is the good times. But life is the bad times too. And the in-between times.” -Lisbeth Darsh
Competitive Program
In 15min:
Snatch Push Press -MTR- 10-10-10-*10-*10
In 20min:
Hang Clean –MTR- 5-5-5-5-5
In 19min:
10min Row Out & 9min Row Back
*Match out & back distance
