Friday, April 11
“The older I get, the more I meet people, the more convinced I am that we must only work on ourselves, to grow in grace. The only thing we can do about people is to love them.”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
“Dead Lifter” shirt re-order came in. We re-supplied many of our sizes in Blue and added some Red shirts with black print. Tank tops with a new design are next! New CFP socks are in also!
4 new Echo bikes and 2 new Rogue 15kg (“ladies bars”) are in!
Nutrition Info: Challenge Time!
Ok, you’ve absorbed a ton of info. If you haven’t already, let’s put some of this to work for us.
1 Week Challenge (pick the one you want to focus most on):
A step towards lower carbs: Replace bread and processed sugar from breakfast this week. Use proteins, veggies, fruits, nuts, anything except grains and fake sugar. Work this for mornings for 7 days (Friday AM to Friday AM). In the afternoons and evenings, you can choose to do add bread and/or sugar back in or not.
16 hour fasting: Allow yourself 8 hours to eat 2-3 meals and a couple snacks for 7 days (Friday AM to Friday AM). This is not necessarily meant to be coupled with caloric restriction.
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
20 seconds of lateral banded steps
-then-
2 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 hang power cleans, starting from just below the knees
3-5 strict shoulder presses
3-5 push presses
3-5 power clean and jerks, starting from mid-shin
Strength/Skill
(After WOD - Superset)
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
Z Press 12-12-12
Athlete Instructions
3 sets 8-12 repetitions, you can use a barbell, two dumbbells or two kettlebells.
Movement Demos
WOD
For time:
30 Power Clean & Jerks, 185/135 lbs
Athlete Instructions
This is meant to be heavy and hard. It is NOT meant to be sloppy and of poor form. Don’t sacrifice technique just to go heavier. If you can move heavier weight with good form on this, even if you’re moving through singles on this one, great. Do 30 solid, heavy singles. If you need to stay light, be sharp and crisp, do that, even if this workout only takes you a couple minutes.
For time, or not.
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
14:00 or less
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.