Jack Strikes Back


Jack Strikes Back

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Monday 050613 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)

Complete 3 Rounds (not timed)
1 Hang Power Clean
1 Hang Clean
1 Power Clean
1 Clean
Use 40% 1RM

5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

10 Rounds:
3 Goblet Squats (70/52)
3 KB Swings
3 Pushups

Time Cap: 7 minutes

Post Deadlift Loads and Workout 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).  For the skill segment, complete three rounds of the 4 movement complex.  This is untimed, but shouldn’t take more than 6-8 minutes.  Don’t rush and make sure you are set up well for each movement.  You can rest between rounds as well.

the strength segment, you will establish a 1RM Deadlift for the day.  Follow the reps and % progression up to 90% and then take 2-3 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!

For the conditioning workout, use the same KB for both movements.  The Swings are American (ie, overhead).  Use the heaviest load you can that will allow for unbroken Goblet Squats.  Up the intensity on Pushups with either hand release or making them dynamic.

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).

ENDURANCE WORKOUT tonight at 6pm! 

KB Goblet Squats