Monday August 29, 2016

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(Becky has a great game face during this deadlift.  I love to see the dedication and commitment she has made to herself and to her family since she started at CFJ!  You are an inspiration and a true friend!)

Register for Classes on Mindbody and Post Scores to Whiteboard

REST & RECOVERY WEEK:

Wanted to let all of our athletes know that this week will be dedicated to rest, recovery, skills practice, and rejuvenation.  The last few weeks have been ultimately busy with back to school, back to work, changing schedules, weird weather, etc. The last few months in the gym have been heavy, hard, and intense.  In an effort to let your minds and bodies relax and recuperate a bit, this week of workouts will maybe seem a little bit “easier” or “less voluminous” or “lower intensity.”  The purpose is to give your bodies some time to focus on perfecting movement patterns and just allowing your central nervous system a little breathing room.  So embrace it!  Get your workouts in, focus on moving your bodies well, and work on what you need to.

 

Level 2 WOD:

EMOM x 30 minutes
1. 5 Strict Handstand Push-ups
2. 5 Strict Pull-ups
3. 5 Ring Dips
4. 15 second L-sit (accumulate this, hopefully all at once, but rest as necessary)
5. 5 Weighted Good Mornings (45,35)(go slow and controlled, focus on the butt squeeze at the top)

**How does this workout work? 3,2,1..Go! 5 Strict HSPU, rest until the the top of the next minute. 3,2,1..Go1 5 Strict Pull-ups, rest until the top of the next minute. Keep going with the pattern. You will completed each item on the list 6 times. Focus on technique and proper movement patterns. DO NOT RUSH at the expense of HIGH QUALITY MOVEMENT.

 

Level 1 WOD:

EMOM x 30 minutes
1. 5 Push-ups
2. 5 Green Band Strict Pull-ups
3. 5 Box Dips (go between  36″ boxes or higher)
4. 15 second Tuck-sit (accumulate this, hopefully all at once, but rest as necessary)
5. 5 Weighted Good Mornings (45,35)(go slow and controlled, focus on the butt squeeze at the top)

**How does this workout work? 3,2,1..Go! 5 Push-ups, rest until the the top of the next minute. 3,2,1..Go1 5 Pull-ups, rest until the top of the next minute. Keep going with the pattern. You will completed each item on the list 6 times. Focus on technique and proper movement patterns. DO NOT RUSH at the expense of HIGH QUALITY MOVEMENT.

Level 2 MODS:

MOD 1: 1-2 abmat STRICT HSPU, 1 leg in/1 leg out L-sit

**NO KIPPING TODAY.  IF PEOPLE NEED TO MODIFY THE OTHER MOVEMENTS, THEY GO TO L1 WOD

 

Level 1 MODS:

MOD 1: Knee Pushups, Med. Band STRICT Pull-ups