CFD is going to watch the Carolina Phoenix! 

Come watch Murphie smash people!  Info here.

WOD for Friday 051812 — Click Here For Today’s Schedule
Back Squat
12 sets of 2 reps @50% 1RM
Rest no more than 60 seconds between sets
–Rest–
AMRAP in 12 minutes:
Run 200m
15 Double Unders
10 KB High Pulls (70/52)
5 Handstand Pushups

Post Back Squat Load and Workout Rounds to Comments
For the strength segment, we introduce the concept of Dynamic Effort from the Westside Conjugate System.  The goal is to move the weight as quickly as possible for your two reps across all 12 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not.  Make sure you watch the video below.  We will incorporate use of Box Squats and Bands in the coming weeks.

For the conditioning workout, a KB High Pull is NOT like a Sumo Deadlift High Pull.  See video.  The video is using one hand, but we will be doing this with two hands on the KB.

OPEN GYM tonight from 7-7:45pm!

Dynamic Effort Squats at Westside!
[youtube]http://www.youtube.com/watch?v=NPIu5MlXSmA[/youtube]

[youtube]http://www.youtube.com/watch?v=CUpwLhZh66A[/youtube]