Monday, July 1, 2013

Zack was among the CFUM lifters who came out Saturday. We saw some excellent technique and drive from all of you. We’re stoked on your personal records; this style of lifting is no joke! Results will be posted soon.

070113

A. ME front plank hold

To running clock, find your ME plank hold, with some “incentive.” We will retest your plank at the end of this month.

Hold < 1:00 = 10 burpees

Hold < 2:00 = 5 burpees

Hold > 3:00 = 0 burpees

B. Back squat

3 x 5

Start at 50-60% of your 1RM or EST 1RM

C. “Running Jackie”

For time:

800-meter run

50 thrusters (45/35)

30 pull-ups

Go hard to get a time for the box records board!

>>> On-Ramp (OR)

600-meter run

30 thrusters (35/15)

20 ring rows

PROGRAMMING NOTE: For new members, we will be posting daily a modified workout, which is called the On-Ramp metcon. We advise that you follow this metcon for your first few weeks to allow your body transitional time.