Wednesday, October 16, 2013

Courtni_burpee
Courtney… just doin’ some burpees!

Workout of the Day

“OC Throwdown Qualifier #1”
14 minute AMRAP of:
10 Bar Over Burpees w/ Hand Release
15 Deadlifts w/ Hand Release (165/110lb)
20 Wall Balls to 10′ (20/14lb)

Notes–Well, today was the first workout of the OC Throwdown qualifier. This isn’t something we really push, like we do with the Open, but it’s a pretty big local competition that happens every January. It’s gotten pretty competitive over the years, so they now do qualifier workouts. We like to give you guys a taste of this stuff when it comes up, which is why we have added it to our program for the next few weeks. Workouts will be released on Tuesday night, and we will be doing them as a group on Wednesdays at every class… I think for the next three weeks. Today’s workout had some new standards… hand release burpees and hand release deadlifts. I don’t know about you guys, but it was a lot to think about at first. I’m not gonna lie, I kind of hated the HR deadlifts, but I’m reminding myself that it’s good to switch things up every so often. If today’s workout was frustrating for you, just remember that you were doing something you’re not accustomed to doing, so have grace with yourself. We train for the unknown and the unknowable… it’s all part of the fun! See y’all tomorrow!

Link Love
ReadDivided We Fall, by Andrea Maria Cecil. Interesting article on balancing a competitive team within a gym. This is definitely something that CFCM has tried to be very conscious of as we have introduced the Comp Program. We have always tried to integrate those who have the extra time to spend and desire to compete with our larger group, but it certainly is a hard balance to make and is something we are constantly aware of.
Watch–A couple videos on “Midline Stabilization” and “Trunk Strength“… aka, your CORE.
EatSweet Paleo Ribs, from Sweet Cheeks.

Competitive Program
No Ox.