This Friday we will be hosting a Partner WOD to benefit Andrew Harvell. Chris Jones (a member at CFH) is in charge of this fundraiser workout. You can read about the story – HERE- Harvell Fund, but what I find to be so great about this cause is the simplicity of it. “There is no Harvell WOD organization, no Harvell WOD company, or any paid employees. We are simply two friends managing a website and T-Shirt sales and contributing everything we receive from donations to the education fund for Hunter and Ethan. All of the proceeds go directly to the fund.”
We will be hosting this as the WOD on Friday for all classes.
Shirts are $30 and can be purchased at the gym on Friday evening and Saturday or ordered online. All proceeds go directly to the cause. Oh and the shirts are designed by our very own Coach Matt….that guy does it all.
MOBILITY TONIGHT AT 6:30 pm! Come out and get Stretchy!
Things are not always what they seem. That just about sums up life, right? Well, it often relates to pain and injury as well. I try and educate my patients, that pain is often the EFFECT, but what is the CAUSE. Inflammation comes from repetitive improper movement patterns. For this week’s class, I’m taking a page from my own life. I gave myself tendinitis in my elbow. How or why? Is it because I’m lacking full wrist mobility? Or is actually stemming from my lack of mobility in my shoulder? Decreased motion in either joint will wreak havoc on an overhead squat or front rack position. This week we will work the wrist, elbow, and shoulder to improve these mechanics.
Strength WOD
Back Squats 5/4/3/2
Use the above to work up to 80-85% of your 1 RM then for your last set
Complete Max Reps at 80-85% of your 1 RM
-Record the weight and reps in the notes-
**Use the time between each set for shoulder recovery/activation- foam roll or use a lax ball, noes to wall handstand holds, banded pull a-parts.
WOD
12 Front Squats
50 Double Unders
4 Rounds
Fitness 105/70 (100 singles)
RX 135/95
RX+ 165/110
