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General Fitness 12.03.14


General Fitness 12.03.14

  • **SCHEDULE UPDATE**This Thursday there will be NO 3:30pm open gym class.
  • This Saturday, December 6th, at 8am we will be having our pulling clinic. This is FREE to all current CFR members and $15 for non- members. We will be going over different pulling mechanics. Yes, there is more than one way to pull from the ground, and a deadlift and a clean deadlift are different:). Please RSVP on the website.
  • Thursday, December 11th, we will be having our monthly girls night.ย Check in starts at 5:30 pm, workout starts at 6pm. Bring your Santa hat for group pictures. If you have been thinking about starting, or have a friend that wants to check it out, but just not comfortable, this is a perfect time to come/ bring them.
  • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVPย click here.

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Programming Note- Wednesdays will have a split option for goals. Option A will be aimed towards strength, Option B will still involve strength but more conditioning

Strength (Option A & B)

Taking last weeks (click here) back squat weight add 5-10%
Every 2 Min for 8 Min 3 Back squats

Really focus on your depth and speed on the squat. We want to be breaking below parallel of course while maintaining a good upright position

Strength Option A
Every :30 For 8 Min
DB KB Clean+3 Push press AHAP

WOD Option A
strict pull ups
Ring dips
American Swings

WOD Option B
18Min EMOM
Even Min 10 Air Squats Or 6 Pistols
Odd Min 6-10 Burpees

ACC Work
50 Russian swings for time 88/62

Cool Down
Post results


9 Responses

  1. Vanessa Esquivel

    I missed you 5 am!

    Strength Option A – Every :30 For 8 Min
    KB Clean + 3 Push press w/ 26s, I really enjoyed this portion because I need to strengthen my shoulder OVHD.

    WOD Option A
    2 Min AMRAP
    strict pull ups – 20 w/ thicker red band
    2 Min AMRAP
    Box dips – 8 w/ orange band
    2 Min AMRAP
    American Swings – 48 w/ 35# KB

    ACC Work
    50 Russian swings w/ 62# KB in 1:08

  2. Irina

    Didn’t do squats last week.
    Increased to 185 for 1st set then went down to 180 for the rest. Didn’t feel good on those and I know I’m skipping out on the depth.

    Option A:
    8 min every 30sec
    Used 35s felt easy. Should have gone heavier.
    Max in 2 min:
    16 pull ups, 16 ring dips, 40swings with 53 those got scary overhead.

    Acc work: 1:04 for 50 Russian swings at 62#. UNBROKEN. I am very proud of myself for that.
    Good one today! Glad I choose strength portion I need help with all those movements.

  3. Trish

    Backsquats- 3 every 2 min for 8 min
    85lbs, 115lbs for the last 3 sets.
    Did the conditioning portion-
    18 min EMOM 10 squats even min 6-10 Burpees odd min.
    I did 10 and 10!! ๐Ÿ™‚ was tough but a great workout wouldn’t mind doing it again.
    50 Russian Swings- Used 44lbs time-1:15!!!! YES!!! So proud! Thanks for the encouragement coaches!
    Made up yesterday’s DB KB rack holds with yellows.

  4. Tiffany Carley

    Backsquat emom @ 225
    Option A:
    Clean and 3push presses with #44s

    Strict pull ups with green band-21
    Box dips with green band-16
    American swings with 35 kb around 40ish

    Russian swings with 62 kb :58 unbroken. I have t-rex arms so I can fly through Russian swings.

    Those presses where a struggle but glad I went with #44. I love that I’m slowly making my way up to the bigger bells. I remember when #35 kbs were way too heavy. ๐Ÿ™‚

  5. Cash

    Back squats with Joel jr ๐Ÿ™‚
    Great partner !!
    Worked up to 190, felt hard but made it through 2 reps then bailed earjy on the 3rd, just being stupid ๐Ÿ™
    18 min EMOM with awesome group who pushed hard on pistols and burpees ! Felt great !
    75 Russian KB swings with 8kg .. At least I’m trying ๐Ÿ™‚

  6. Ken

    RDLs substituted for squats. Worked up to 295#

    KB push presses with 44#.
    24 strict pull ups ergh! Disappointing.
    22 ring dips
    44 American swings with whatever KB Brenden gave me (44#?)

    50 Russian swings unbroken with 88#. Time??? : / ??
    Felt weak and tired tonight, but enjoyed the workout just the same.

  7. jonathan.

    Couple things went down tonight … 530p fun group.

    Prep- shortened to get to the squats.

    Next time not going to waste any more warm up set. Knees felt worn down on early sets didn’t hit 375 until 3rd round 375, 365, 375, 395. 395-400 would’ve been % age.

    Part a- used 71s for first two rounds then bumped to 79s chasing Marcos. Push press felt better then jerk anyway. Started getting out of control with wide hands.

    Pt. B.
    23.5 pull ups

    Pt. C.
    dips … a terrible looking couple … 14?

    Swings, 34? With 88

    Russian swing wit 88 in about 1:34. Couldn’t quite go unbroken. ….I think that’s. Orrect

  8. Mandi

    Back squats did two rounds at 185# and two rounds at 190#. Did the strength option: used 35# kb for the cleans and push press every 30 seconds for 8min.
    Strict pull ups 18 pull ups, used blue band. Did box dips with green band and got 21. Used the 35kb for american swings and got 43.
    For acc work used the 62# kb and did 50 Russian swings in 1:00

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