CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Monday 051313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:
1 minute Single Unders
30 seconds Right Leg Singles
30 seconds Left Leg Singles
5 minutes Double Unders (30 seconds on/30 seconds off)

Strength:
Snatch
1 rep @60%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 4 attempts)

Conditioning:
“Fran” – check out this fun explanation
21-15-9 Reps For Time:
Thrusters (95/65)
Pullups

Time Cap:  12 minutes

Post Snatch Loads and Fran Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  During the skill segment, perform 1 minute of single unders, then 30 seconds on each leg, followed by 5 minutes of Double Unders alternating 30 seconds on/off.  This is practice time, so there is no sub for DUs. 

For the strength segment, you will establish a 1RM Snatch for the day.  Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

This is a Strength & Conditioning Benchmark WOD.  Time cap has been set at 12 minutes, but really this workout should be completed in under 6 minutes at most.  If you have Pullups and can do the Thruster load, go ahead and give it a try RX.  Nothing to lose 🙂  Make sure your time makes it onto the white board today so we can update the PR Boards.  And when you do get a PR, put it on the Monthly PR Board too (it’s not just for lifting)!

ENDURANCE WORKOUT tonight at 6pm!

We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea ([email protected]):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).