MOBILITY goes down tonight at 5:30 pm with Coach Jamie
BARBELL CLUB goes down tonight at 6:30 pm with Coach TR
Under Armour needs men for a photo shoot so they reached out to us- click link for more details- UA PHOTO SHOOT
Amazing job on the CF total! More info/data to come on that soon…
We have been hitting the lifting hard, tons of squats, deadlifts and presses. The improvement and effort has been tremendous, but at times like this we tend to fall behind on our gymnastics skills.
We will take the next 4 weeks and put a major focus on our gymnastics skills. We will still lift heavy things, I can hear the body weight ninjas now “I can do 100 pull ups and a 400lb weighted dip I don’t need this!” One, you can always get better, and two there will be a progression to keep you challenged and developing body awareness and body weight proficiency will translate to all the other things we do in CF and in life. Remember anything that does not require an external load is considered gymnastics. This includes burpees, pull ups, toes to bar, muscle ups, push ups, handstand push ups and more. Try to follow the progressions and use the skill work time to pick the coaches brain on how you can improve.
For the first few days we will get some baseline measurements so we can measure improvement
Skill WOD
Max Strict HSPU
L1- use and abmat, or count how many seconds you can hold it
L2- use a gray matt
L3- use a deficit
Max Pistols in 1 min
L1- Use a pole
L2- Use a band
L3- do assistance
**Testing should only take 5 min, after that work on these skills for 10 min**
For form and quality no score
10 Handstand Shoulder Touches
10 Pistols
7 HSPU (kip or strict it is up to you)
3 Rounds
WOD
200 M Run
7 Power Snatch (115/75)
5 Rounds
The 5:30 am class does not get enough love! Russ, Misa, and Sean working their lunges!
Competitors
Rest day