3...2...1..."I Do!"

This past weekend, Sarah and Andrew Smith got married! They are both a wonderful couple and we wish them continued health and happiness in the years to come! Congratulations to both of you from your CFFW family, and we can’t wait to see you guys back in the gym!

 

 

 

 

 

 

 

Monday's WODs

Level 1

Strength:

Five sets of:

3 Position Clean

Set 1 – 55% of 1-RM Clean

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

(Thanks to Catalyst Athletics for the great demo videos.)

then,

A.

Complete as many reps as possible in 4 minutes of:

1 Clean (power or full)

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups

3 Cleans

3 Chest-to-Bar Pull-Ups

4 Cleans

4 Chest-to-Bar Pull-Ups

. . . and so on up the ladder

Men = 165 lbs, Women = 115 lbs.

Rest exactly 4 minutes, and then:

B.

Complete as many rounds as possible in 4 minutes of:

1 Clean (power or full)

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups

3 Cleans

3 Chest-to-Bar Pull-Ups

4 Cleans

4 Chest-to-Bar Pull-Ups

. . . and so on up the ladder

Men = 135 lbs, Women = 95 lbs.

** Todays's L1 workout focuses on a heavier & lighter conditioning session. Take the time today to record how you felt during the first and second parts of the WOD. What was the limiter? Was it grip, was it breathing, was it focus, etc…? If you were dropping 135 and then re-gripping, ask yourself if you needed to do that, or if you could have picked up a few more reps by keeping your hands on the barbell.  Let’s try to identify what it is that limits you (personally) so that you can begin to create some strategies for dealing with those limiters.

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Elements:

Skill: Clean

10 Hang Power Cleans

10 Pull-Ups

5 Rounds