Workout of the Day

Saturday, September 6, 2014

aquino_squat
Aquino.

Workout of the Day

“Bell”
In 18 minutes:
3 rounds for time of:
21 Deadlifts (185/125lb)
15 C2B Pull-ups
9 Front Squats (185/125lb)

Notes–Today’s Hero workout is in honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Great work today CFCM! It was clear that everyone was really pushing themselves today, which is always good to see, especially on Hero WODs. If you didn’t already hear, Coach Max finished in second place at Worlds by 1 kilo! His total was 277kg with a 121kg Snatch and a 157kg Clean and Jerk! Chris is working on a video of Max’s training leading up to today as well as his lifts, which will hopefully be coming soon. Thank you all for your support. I know it means a lot to Coach! Have a great weekend :)

Competitive Program
No Ox.

Workout of the Day

Friday, September 5, 2014

Max_jerk
max_jerk
Good luck tomorrow Coach! We’re all behind you.

Workout of the Day

In 15min:
Power Clean 3-3-3-3-3 reps

5min transition

20min Run
10min out & 9min back

Announcements
Support Coach Max–Hey guys! So Max lifts at the World Masters Weightlifting Championships on tomorrow morning at 5am (our time) in Copenhagen, Denmark. However, we are not sure there will be a live feed. G will be videoing Max as he lifts and posting on the CFCM Facebook Page. Keep your eyes peeled Saturday morning and I’m sure Coach Max would love your support and words of encouragement in these days leading up to his event.

Link Love
ReadDo I Need to Eat a Post-Workout Meal? from Stupid Easy Paleo.
WatchTight Ankles, with Kelly Starrett of Mobility WOD.
EatWatercress with Seared Prosciutto and Peaches, from Nom Nom Paleo.

Competitive Program
Rest day.

Workout of the Day

Thursday, September 4, 2014

kaleo_dl
Kaleo… one of our Hawaiian drop-ins this week.

Workout of the Day

In 20min:
Back squat -MTR- 5-5-5-5-5 reps

5min Transition

In 15min:
5 Rounds for time of:
10 Deadlifts (225/155lb)
20 Wall Ball Shots (20/14lb to 10ft)

Notes–Hey friends! I know it’s been a while since I’ve written some of my personal “notes” on the blog, but I am feeling inspired today ;) I thought I would talk about quality of movement and why it’s so important. I am not sharing this as a rant, but in hopes that it will be a reminder to all of us (me included) to move well first and foremost. My husband, Jeff, came home from the gym this morning (he’s a faithful 6am’er) telling me about his workout, as he often does. Though I know he feels “strength” is one of his weaknesses, he always makes his best effort to maintain good form when he lifts, even if it means he goes a little lighter. Today he told me that he was proud of his back squats… that he really felt that he kept good form… for him this means keeping his chest up when he squats and not allowing his back to round. I love this about him and I will admit that it is not always my priority to maintain the best form, especially when I want to keep up with the girls around me.

However, I do believe we are often doing ourselves a big disservice when we choose to go so heavy (on MTR days) that we compromise form or range of motion. Jeff continued to tell me about a conversation he had with another member who mentioned to him that she knows she could lift more if she could just keep her chest more upright when she squats. What Jeff told her, and I completely agree with, was that by going heavier past the point where she can keep her chest upright, she was reinforcing her poor movement patterns, rather than strengthening the muscles that are either weak or just don’t know how to activate because the stronger ones always take over. If she were to force herself to stop going up in weight as soon as she reached the point where her form was not ideal, she would begin to teach the correct muscles to fire and strengthen.

Sometimes we get trapped thinking that the only way to get stronger is to keep lifting more weight. I fall into this trap myself. However, I do believe that this will only take us so far (hopefully not to injury), but I don’t think we will be able to reach our full potential if good form and technique are compromised. This is why we encourage members and each other (on MTR days) not to go to failure or to get sloppy… because it only trains us to fail… or be sloppy when we move. I promise it’s not because we are angry controlling people on a power trip… but because we genuinely want you to be the best (and safest) that you can be.

Some days it may feel like you are going backwards and this can be quite frustrating if your focus is on the numbers. I have been there… I think we all have. However, if your focus is on moving as best as you possibly can, then there should still be a great deal of satisfaction in this. It’s not the easy route by any means. I find it is often much harder to leave my ego behind, slow down and really focus on my weaknesses, than it is to just throw weight on the bar and go through my normal motions. So that is what was on my mind today, and I wanted to share with you all just in case the intention of why we do what we do isn’t always clear. Keep up the good work guys!

Announcements
Support Coach Max–Hey guys! So Max lifts at the World Masters Weightlifting Championships on Saturday at 5am (our time) in Copenhagen, Denmark. However, we are not sure there will be a live feed. G will be videoing Max as he lifts and posting on the CFCM Facebook Page. Keep your eyes peeled Saturday morning and I’m sure Coach Max would love your support and words of encouragement in these days leading up to his event.

Link Love
Read7 Discipline-Mastering Practices, by Leo Babauta from Zen Habits.
WatchKrystal Cantu–One Armed Weightlifting Wonder. This girl is awesome!
EatLamb Taco Fiesta, from PaleOMG.

Competitive Program
(Light)
Snatch 3/35% 3/50% 2/60% 2/65% 4×2/70%
Clean & Push Jerk 3/35% 3/50% 2/60% 2/65% 4×2/70%