Tuesday, October 23rd, 2012

Workout of the Day

In 20min:
Bench Press 3/50% 3/60% 3/70% 3/80% 3+/90%
Then after 5min Rest…
“Queen Elizabeth”
12-9-6 reps of:
Squat Clean (225/155lb)
Weighted Ring dips (35/25lb)

Link Love
Read/Laugh – Judgement
Watch – How to Pick Up a Girl at the Gym

CFCM’s Super Awesome Pumpkin Carving/Super Scary (but not too scary) Movie Night Extravaganza!
Need we say more. The event is this Thursday, October 25th. Pumpkin Carving will begin around 6:30pm. We will have tables set up as well as some pumpkin carving tools and kits. If you would like to bring your own, please feel free. Please BYOP… Pumpkin, obviously!
Movie will start by 8:15pm in the “lounge”.
I’m thinking we will order pizza, so if you would like to eat, then come with a few bucks to pitch in and we’ll order something paleo
Any questions… ask Linds or Derek.

Halloween Costume WOD (Schedule Change)
Wednesday, October 31st we will be having a special 6pm costume WOD so come prepared in costume. Also we will be canceling the 7pm class to allow everyone to enjoy the rest of their Halloween night. Be safe!

Seminar Series
This Saturday, October 27th we are having our Pull Ups/Gymnastics Clinic at 1pm. Spots are filling up fast so sign up online HERE!

Competitor Program
Bar Technique (10-15mins.)
Barskie Deadlift+HHMC+PP 10ea/BB
5ea/ (40/30kg)
Barskie HCP+HPC+DC 10ea/BB 2x5ea/
(40kg/30kg)

Olympic Lift Training
(30-40mins.)
PC 2×1/90%
PS 2×1/90%

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out
& 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups
3-6-9-6-3
Chest to Bar Kipping Pull Ups
4-8-12-8-4
Ring Push Up w/ 1 Foot Out
& 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat
3×5+5
3 Rounds
Hand Stand on Rings 15sec

Cool Down (10-15mins.)
Static Stretching