5pm class swinging away Results
Workout of the Day
Warmup
3 sets of:
10 squats
10 pullups
10 pushups
10 frog leg situps
10 back extensions
Strength
Shoulder Press
3,3,3,3,3
Conditioning
3 rounds:
20 Lateral Walk Pushups
15 DB Push Press
10 Knees to Elbows
Michelle B Lauren
Jenn W Josh
Mark Mike Mac
Oleg Sonia
Workout of the Day
For time:
20-18-16-14-12-10-8-6-4-2 reps:
Russian Kettlebell Swings
10-9-8-7-6-5-4-3-2-1 reps:
Box Jumps
Coach Notes: Do 20 Swings then 10 Box Jumps, 18 swings, 9 box jumps, etc., etc.
Happy 7th Birthday to my niece, Isabelle!
Jocelyn took me skydiving for my 30th birthday present this weekend. All I have to say is "Wow". I am huge fan of thrill rides, ie. roller coasters and the such, but that does not even come close to skydiving. It was my first time and Jocelyn's third. Honestly, my stomach felt similar prior to starting a CF storm. That whirling feeling at the begin and then just settling into the ride. If you like thrills and are not afraid of being 10,000ft up in the air, than I would recommend putting skydiving into your bucket list. I got a video taken during the dive, so as soon as I get it in the mail, I will post it.
Workout of the Day
Strength
Split Squat (we will be performing them in the rack position)
10,8,5,5,5 (each leg)
Perform 8 Deadhang Pullups after each set
Conditioning
4 x 250m Row Sprints
recover approximate time of each row
CFG has purchased 2 women's Olympic Weightlifting bars. These bars a quite different from the standard bars. Here are the differences:
1. Standard Bar 20kg - Women's Bar 15kg
2. Standard Bar 28mm diameter shaft - Women's Bar 25mm diameter
3. Standard Bar Length 2.2m - Women's Bar Length 2.05m
While attending the Olympic Weightlifting Cert with Coach B, he told us that affiliates should have women's bars to perform the Olympic Lifts. Not having them would be doing the ladies at your gym a disservice. Well, I got on the horn with that and ordered them early this week. They arrived yesterday and we are excited to have you ladies train with them. You will find the grip in particular more comfortable and solid and there will be no excuses now to not using the hook grip :) Enjoy ladies.
Workout of the Day
Strength
Deadlift
5,5,5,5,5
Conditioning
4 rounds:
Run 200m
15 Swings
30 Squats
"Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals – our physical existence is, in the final analysis, the only one that actually matters. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up." Continue Reading
Something fun from Coach Burgener's site. These will be posted at CFG :) I think they describe what we do quite well and some can be taken both literally and figuratively. Enjoy!
VIKING LAWS
1. BE BRAVE AND AGGRESSIVE
• BE DIRECT
• GRAB ALL OPPORTUNITIES
• USE VARYING METHODS OF ATTACK
• BE VERSATILE AND AGILE
• ATTACK ONE TARGET AT A TIME
• DON’T PLAN EVERYTHING IN DETAIL
• USE TOP QUALITY WEAPONS
2. BE PREPARED
• KEEP WEAPONS IN GOOD CONDITION
• KEEP IN SHAPE
• FIND GOOD BATTLE COMRADES
• AGREE ON IMPORTANT POINTS
• CHOOSE ONE CHIEF
3. BE A GOOD MERCHANT
• FIND OUT WHAT THE MARKET NEEDS
• DON’T PROMISE WHAT YOU CANNOT DELIVER
• DON’T DEMAND OVERPAYMENT
• ARRANGE THINGS SO THAT YOU CAN RETURN
4. KEEP THE CAMP IN ORDER
• KEEP THINGS TIDY AND ORGANIZED
• ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
• MAKE SURE EVERYBODY DOES USEFUL WORK
• CONSULT ALL MEMBERS OF THE GROUP FOR ADVISE
Workout of the Day
1 minute of work/30 seconds recovery for 3 rounds at each:
Row
Pushups (use bands if needed for nose to the floor depth)
High Knee Jump Rope
Pullups
"You are probably wondering what makes Olympic Weightlifting a better
choice for resistance training than others forms. Weightlifting offers
many benefits over bodybuilding, powerlifting, and machines. However,
the main reason people do not participate in weightlifting is because
they are afraid of getting injury, however this is a false assumption
that is easily discredited."
Continue reading The Benefits of Olympic Weightlifting
Workout of the Day
Ladder
Burgener Warm-up
Strength 1
Jerk
3,2,1,1,1,1,1
Strength 2
60 Ring Rows
Edmund Sweta
Lauren Chris, Mary, Carol, and Glen
Paul Vince
Workout of the Day
"Filthy 50"
For time:
50 Box Jumps
50 Jumping Pullups
50 Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double-Unders
