WOD

Wednesday, February 19, 2020

Sling Shot Bench

For Time:

21 Overhead Squats 95/65
15 Toes to Bar
15 Overhead Squat 
12 Toes to Bar
9 Overhead Squat
9 Toes to Bar 

Thursday is Coach Keren-Ann’s 40th Birthday and she’s cooked up something special for you! 

Tuesday, February 18, 2020

Deadlift

4 Sets
12 GHD Hip Extension
8 SL RDL on Wall

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LET'S TALK ABOUT INERTIA . Inertia is resistance of a physical object to change in velocity. You may have heard the phrase "an object at rest tends to stay at rest" or Newton's first law of motion, "an object not subject to any net external force moves at a constant velocity". . Aka…nothing will change unless it is forced to change. . This is strength training. You have an external object moving (or not moving) downwards and we need to act upon it to move it the opposite direction. Better put, the weight isn't going to lift itself. . Now, let's apply this to the deadlift. You are the external force. The bar and plates are the object to be moved. . It will take a certain amount of force to break the inertia of the bar. This force is created by your muscular contraction. . Now, some people are "fast lifters" and others are "slow lifters". A lot of this comes down to how fast they can develop that requisite force, a term we call rate of force development. . When you aren't tight though the upper back, if you don't exert enough force to immediately break the ground, the bar will stop you in your tracks and likely throw you out of position, altering the load distribution across your body and making the lift much harder. ? . If however you pretension the bar and your whole body, you can then exert that force quickly or build it slowly and have no change in your leverages, making for a more efficient lift. . There is benefit here of irradiation as that will increase your strength as well. . So get tight, take the slack of out of the bar, and break the inertia. Because the weight isn't going to lift itself. ?? . Tag a friend who needs to improve their deadlift and share the wealth! . #Prehab101

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Monday, February 17, 2020

Happy Family Day CFE!  Todays classes are at 8 and 9:30AM

In teams of 3, compete 5 Rounds
AMRAP in 5:00
3 Power Cleans
5 Push Ups
7 Box Jump Over
Rest

Sunday, February 16, 2020

Strict Press

5 Rounds
Shuttle Run + 1 Lap D-Bear Hug Carry 
10 Jumping Lunges
10 Ring Rows

Saturday, February 15, 2020

In teams of 2 with a 25 minute running clock,
100/70 Cal Row
Then, AMRAP with time remaining,
10 Wall Balls
Length Dumbbell Bear Crawl
10 Toes to Bar

Friday, February 14, 2020

Back Squat

2 Rounds for Time:
50 Walking Lunge
100 DUs
3 Sets
12 Medball Hamstring Curl
Rest
25 Hip Circle Glute Bridge
Rest
:60 Plank

Thursday, February 13, 2020

3 Sets
6 Ring Muscle Ups
rest
Handstand Hold
rest

4 Rounds
15 Cal Bike
3 Lengths Farmers Carry
10 Burpee Over
Rest

Wednesday, February 12, 2020

Fat Bar Bench Press

AMRAP in 8 

8 Hang Power Snatch 
8 Pull Ups 
8 Box Jump 

Tuesday, February 11, 2020

Front Squat w/ Pause

3 Sets
8 Reverse Lunge to RDL
Rest
8 DB Row
Rest

Monday, February 10, 2020

For Time:
400m Run ( or row)
12 KB Complex
400m Run
9 KB Complex
400m Run
6 KB Complex
400m Run
3 KB Complex