“Elizabeth”

135# cleans

Ring dips

21-15-9

For Time:

Today’s Thoughts:

CFS new Weight Training rules - well maybe not quite, but I thought it was pretty funny.  Can you imagine these rules being implemented at CFS, it would be an uproar. 

I found this poster in a exercise equipment store and thought we could use - I modified it slightly.

Alright…….

Pair of total goofs!

- as the boys were busy not paying attention - they were modeling their new workout gear.

Weekly Club Challenge: max dead hang pull-ups

Coaches Notes: Remember that the CFS nutrition seminar 2 and the kick off to the 8 week healthy eating challenge starts tomorrow at 10:00am. 

Presses

(10 5 5) 3 3 3

sets across

bias - work up to max

Finish with;

500m row

1 min rest

3 rounds for combined time:

Today’s Thoughts:

For those on the strength bias;

This is the last day of the strength component for the first week, so please make sure to right down your numbers of all lifts in the back of your books and make note as to when you started as it will be nice to see the results when we are done.

Weekly Club Challenge: max dead hang pull-ups

Coaches Notes: sorry for the delay on the post - Internet was done last night.   Also no WOD pics as I can not get them to load - where are those nerds from yesterday…maybe they could help my computer illiterate self out.

Front Squats

(5 5 5) 3 3 3

Finish with;

8 min “Cindy”

(5 pull-ups, 10 push-ups, 15 squats)

Today’s Thoughts:

Travis B, Jammy B, DD, and Brander.

Weekly Club Challenge: max dead hang pull-ups

Coaches Notes: It is always important to expand your horizons on exercise knowledge as well as increase your exercise repertoire - Kettlebell snatches and d-ball slams yesterday  was a great example of this for many people.

24kg KB Snatches

20# D-Ball slams

20-15-10-5-10-15-20

For time:

Today’s Thoughts:

Jason Barlow and his favorite exercise in the whole wide world - the SDLHP.

BathMatt and his push presses and SDLHP - impressive time at 8:40′ish’

Weekly Club Challenge: max dead hang pull-ups - the young guns killed all us big boys today.

Coaches Notes: It is so beautiful to watch a whole group of individuals push themselves had and past where they normally go.  This was definately the case during the 7pm class yesterday - everyone when all out and posted some excellent times.  Others chose a slightly heavy weight and had trouble finishing in the allotted time - but yet kept moving forward and never ever gave up.  Way to be guys and gals - you all rocked!

85# SDLHP

85# Push press

21-18-15-12-9-6-3

For Time:

Today’s Thoughts:

This seems like an appropriate picture as we just finished deadlifts and there was a lot of talk about positioning.  Notice the position of the bar relative to the scapula (shoulder blade) and the position of the back in “absolute extension”, this is what we are looking for to ensure proper technique and sound mechanics.

Check it - The Larsens and their one handed BB snatches.

Weekly Club Challenge: max dead hang pull-ups

Coaches Notes: Positioning was a bit of an issue today - so lets remember how it goes ….. good form = heavier weights and a string healthy body.  Bad form may = heavier weights now and a little more DOMS (delayed onset muscle soreness), but bad form will kill your potential to lift heavy in the future injury free.  So stick to the mantra of … good form = heavier weights… maybe not not but definitely in the end.  Crossfit is a long term commitment to perfection.