WOD

Wednesday, February 26, 2020

Turkish Get Up

6 Rounds
4 Ground to Overhead
8 Toes to Bar
6 Lateral Ball Slam

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Tuesday, February 25, 2020

Close Stance Back Squat

Good Morning + Reverse Lunge
3 x 8
2 Sets
50 Banded Hamstring Curls
30 Banded Good Mornings

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Monday, February 24, 2020

3 Rounds
600m Run
20 Pull Ups
20 SDHP
20 HR Push UPs
Rest

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Sunday, February 23, 2020

Pause Bench Press
9 x 3

AMRAP in 10:
5 Ring Row
10 Burpees
20 RKB Swings

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Saturday, February 22, 2020

Teams of 3 , complete for time:

6 x 200m Run 
90 Shoulder to Overhead
60 Box Jump 
 120 DU’s  
15 Sled Drags
 120 DU’s 
60 Box Jump
90 Hang Power Cleans 
6 x 200m Run 
 
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| COACHING CUE | . “Step on the $100 bill!” – picked up from Josh Melendez, CF-L3/CCFT @josh_melendez87 . When? Heel position throughout the catch in rowing . What does this mean? Don’t lift your heel and let the $100 bill fly away! . “The minute that you allow someone to lift their heels, the hips slide underneath the shoulders. . The minute you put someone's heels down, you eliminate the possibility of them putting their hips behind the shoulders. . Does it shorten the stroke? . Sometimes. BUT, we're teaching them good movement. Heels down teaches them how to press through the entire foot and how to press through the heel and engage the posterior chain.” – Shane Farmer @shanefarmer founder of @darkhorserowing . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary – LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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Friday, February 21, 2020

Box Squat
12 x 2

3 Sets
Split Stance RDL
SA Dumbbell Row

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Thursday, February 20, 2020

“FU 40, Love From Karen-Ann“

Complete for Time:

10  Lunge-ster 35/25# DBs

400 m run or row.

9 Lunge-sters
40 Push Ups ( can use sling shots)
8 Lunge-sters
40 DUs (3x SU)
7 Lunge-sters
400m run or row
6 Lunge-sters
40 Sit Ups
5 Lunge-sters
40 Box Jumps
4 Lunge-sters
40 Burpees
3 Lunge-sters
40 R KB Swings 55/35
2 Lunge-sters
400m Run or Row
1 Lunge-sters

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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! 

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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

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