Tuesday, April 30, 2013

Workout of the Day

For time:
8 Rounds of:
400m Run
Rest 90 seconds

“30 Day Squat Cash Out Challenge” Day 23
190 Air Squats

Notes–I hope I don’t get in trouble for re-posting this, but I couldn’t help but share a big accomplishment of one of our members, Kristina Sernett, in hopes that it may inspire someone else to keep on with whatever it is, no matter how hard it may be…

“’One day I woke up and realized that I didn’t want to feel that way anymore, or ever again. So I changed.’

April 29, 2012, after almost 10 years of half a pack or more a day, I made a conscious, whole-hearted decision to quit smoking cigarettes. Yesterday was my one-year anniversary! Thank you to all of my friends that put up with my crankiness during those first few weeks. Thank you to those who helped talk me off the ledge after I’d had a few drinks and couldn’t think of anything but chain smoking a whole pack. Thank you to those who quit with me and after me; knowing you were there with me helped keep me that much stronger in my own dedication. I’m so fortunate to be surrounded by so many positive influences in my life.

I must have quit over 20 times before that day occurred, and it finally stuck. Any slip ups you may have, can be countered with a decision to try again. If you fall down off the wagon, dust yourself off, get back on it and try again. ‘My sun sets to rise again.’

I can’t wait to see what another year can bring!! Thank you all for being a part of it!”

Link Love
Read–Performance Under Pressure, Part 1: A Stressful Situation? by Taryn Haggerstone. In my personal experience, when I find myself getting stressed about a workout, it’s helpful for me to remind myself of what I know I am capable of. I remind myself either that “I have done this before” or “I’m going to try my best and stay focused and calm.” Like she says, it takes some practice.
Eat–Easy Delicious Breakfast Hash, by PaleOMG.
Watch–Top 10 Arrested Development Running Gags. Who’s excited about Arrested Development returning in May?!

Competitive Program
2011 Regional Team Workout #1
For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row
Teams of 4 (2 men, 2 women)

or

Individual Workout #1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

In 10min:
3x
8 Russian Ham Curls
10 Sn Grip BB GHD Sit Ups
12ea Med-Ball Russian tran. Twist

Monday, April 29, 2013

Workout of the Day

10 rounds for time of:
15 Dead lifts (135/95lb.)
15 Push-ups
*15 minute time cap

“30 Day Squat Cash Out Challenge” Day 22
185 Air Squats

I caught a little 7pm air squat support group going on…

Notes–Oh, glorious Monday! I hope everyone had a good one. Hard to believe it’s almost May! We have a lot happening next month, so be sure to stay tuned for upcoming events and off site workouts! As most of you know by now, the Southern CA Regional is happening Friday, May 17th through Sunday, May 19th at the Del Mar Fairgrounds. This is the biggest event that CFCM competes in all year and it would be awesome to have as many of you there supporting as possible. We will be closing the gym that weekend… partly because all of our coaches will be there competing (or coaching!), but mostly because we want to see you all down there! If you have not yet purchased tickets, you may do so HERE. They are $15/day or $40 for the whole weekend. It’s going to be a lot of fun… so put it on your calendars!

Link Love
Read–Beards Keep You Young, Healthy, & Handsome, Says Science. I’m not sure if I should post this and further encourage the beard growth of a few of the CFCM men
Watch–Never Leave the Playground. This guy is awesome.
Eat–Skirt Steak with Chimichurri Sauce. Steak with Chimichurri… probably one of my favorite meals.

Competitive Program
In 10min:
Muscle Snatch + Snatch Press -MTR- 5×3

In 15min:
4″(2 Boards) Def. Snatch: -RFH- 5x1ea/

In 10min:
Block High Shin Snatch: 5×2/ -15kg @ MTR

In 10min:
EMOM Bent Over Row: -MTR- 10×5 on the min.

In 15min:
Unbroken on a 30sec Clock
MU 10×1-3 (5min) or C2B PU 10×3-6
Rest 1min
Band Pull Apart 5xAMAP (3min)
Rest 1min
ASAP K2E 10x15sec on & 15sec off

Sunday, April 28, 2013

Workout of the Day

5k “Run to the Border”

Notes–Thank you to everyone who came out for a fun Sunday morning run, and to South Coast Plaza Lululemon for putting it on and for awesome prizes!

Just a reminder, Monday is the last day to pre-order a Regional t-shirt. Even if you can’t attend the Regional, feel free to buy a shirt and help support the team’s travel and lodging expenses. Sign-up sheets are around the gym!

Competitive Program
Rest day