11/21/18

Important announcement!!! There will only be one class on Thursday at 5:30 AM!!

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Skill: Split Jerk Progression

WOD:

50/40 Calorie row or air bike

into:

5 Rounds

8 Split jerks (185lbs/125lbs, alternating lead leg on the split each rep)

8 Deadlifts (275lbs/185lbs)

*Use one barbell and adjust weights for each movement.


This is mainly a heavy barbell conditioning workout with the row being used as a buy-in. The loads should be challenging but allow for the reps of each movement to be

completed with no more than 1 break on any round.

WINNER, WINNER CHICKEN DINNER!

Congratulations to Anne and Jordan for winning the 30 day weight loss challenge. Jordan with 25lbs and Anne with 9lbs! You guys killed it, congratulations! Collect your winnings at the CFE Christmas party….segway…

Dec 14 is the CFE Christmas party. The party starts at 630 at the Hawkstone Clubhouse. Pot luck food and BYOB. We will provide soda and water. Adults bring a white elephant gift for exchange if you’d like to participate. See you there!!!!!

11/19/2018

Workout, part 1

Push Press

*Build to a 3 rep max in 7:00

*Compare to 8/1/18

Workout, part 2

AMRAP 7:00

10 Push Press (95lbs/65lbs)

30 Double unders

INTENDED STIMULUS

This will largely be an upper body and lower leg stamina workout. The athletes should be able to complete all sets of the push press unbroken and transition fast between movements throughout the entire duration.

11/16/2018

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WOD PART 1

In 10:00 find a 2 rep max squat clean and jerk

*This is performed as singles. Do the first clean and jerk, drop the bar from overhead, and then do the second clean and jerk.

*The 2 reps must be completed in a 0:30 window.

*Compare to July 30!

Intended Stimulus

Build to max loads in a controlled timeframe. If modifications are needed lower the loading and focus on technique.

WOD PART 2

AMRAP 8:00

Squat clean and jerk

*Use the same load used from July 30. If you did not do this test on July 30, then use 80% of the heaviest load from part 1.

INTENDED STIMULUS

This is a heavy barbell conditioning workout. The pace will be slow, but athletes should attempt to get approximately 30 reps in this timeframe. Reduce the loading to make 30 reps more achievable. Use a power clean and jerk as needed for technique.