YO! IT’S TIME FOR PALEO
CFUM POST-HOLIDAY PALEO CHALLENGE
You knew this was coming. You’ve been asking for it all Christmas. It’s almost here! CFUM’s post-holiday paleo challenge has been in the works since the success of our pre-holiday challenge. The contest runs from Jan. 15 to Feb. 28. Win prizes. A hot new body. And the reward of longer life due to preventative health care. Even if you’re not in it to win it, participate in the group challenge and support your teammates. Step one: CLEAN OUT THE CRAP IN YOUR CUPBOARDS. Do this now. Ready. Go. Other details will be posted in upcoming weeks.Thursday, Jan. 3, 2013
Kiani nails perfect form on her clean turnover. Great job with Elizabeth on Wednesday; way to start the new year strong, CFUM!
010313 WOD
A. Make up skill / strength
Take the first 20 minutes of class as open gym. Make sure you have your 1RM or EST 1RM for your back squat, press and deadlift by Monday.
B. Metcon
Three 2:00 rounds with 0:30 rest between each:
15 American kettlebell swings (53/35)
ME toes-to-bar
Rest 1:00
Three 2:00 rounds with 0:30 rest between each:
15 box jumps (24/20)
ME pull-ups
Rest 1:00
Three 2:00 rounds with 0:30 rest between each:
15 wall balls (20/14)
ME sit-ups
Three rounds, resting 30 seconds between each.
* Score is cumulative toes-to-bar, pull-ups and sit-ups.
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2,012 REASONS TO LOVE CFUM
Chris, Sara’s husband, made this awesome video of our New Year’s Eve warmup, which was pretty much a workout in itself. Great job to everyone who sent 2012 packing. And to Coach Mary who came up with this craziness. You all are beasts!
My only question: Was this video Chris’ way of getting out of the workout? If so, it’s brilliant! I’m going to video more often;)
Wednesday, Jan. 2, 2013
Clean and Jerk PR from Russ Kapuniai on Vimeo.
WHAT 2012 PRS ARE YOU PROUD OF?
Before setting this year’s goals, look back at last year. What personal records are you most stoked about? Any goats you conquered for good? Post memorable moments to comments. And remember — no PR is too small. Anything you did that you haven’t done before is worth noting. Above is Russ’ latest Olympic weightlifting personal record. His discipline is proof that practice makes PRs.
010213 WOD
A. Buy in
For time:
200 double-unders
EMOM 3 toes-to-bar
B. Strength
A1. Supine rows 3 x 10
A2. HR push-ups 3 x 10
C. Metcon
“Elizabeth” *
For time:
21-15-9
Power cleans (135/95)
Ring dips
* Traditionally Elizabeth is done with full cleans; today we will use the CF Games version of the benchmark WOD, which includes power cleans.
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PROGRAMMING NOTE: We will begin a percentage-based strength program next week. This week will serve as a deload of sorts, as we transition from our Olympic weightlifting cycle in December to a longer, three-month strength series starting this month. Please be diligent about recording all of your lifts, as you will need to refer to your journal each week.