This is the last week of 4×5’s. This week only, I’d like you to, on ALL tested lifts, PEAK on a given set. I dont care which one of your four, but somewhere in the mix, reach for a 5 rep max. Even if doing so makes you miss last week’s total number.
Clean Athletes- In order to assist with our ongoing noise issues vis a vis the neighbors, I’m going to ask you to postpone your cleans until Thursday and deadlift with the rest of the athletes on Monday.
We were very pleased with the interest in competition training expressed by many of you. I’m going to get the ball rolling ahead of the previously announced mid October and start things up this weekend. Please note the following schedule expansion from 10-5-13 until the weekend before the contest 12-7.
Saturday Competition Training 9-11 am. Open Gym remains 10-12
Sunday Competition Training 9-11 am.
We will likely add a 3rd session at 7pm on a weeknight, this may be fixed or may rotate.
Let me be clear that any and all CFCB members can attend these sessions and do your own thing, very much like Open Gym. In fact, if you are on the fence about competing and/or just curious, you are highly encouraged to come in and observe.
Those of you who are leaning towards competition, realize that to reach your highest potential involves commitment across all aspects of performance. Nutrition, recovery supplements, adequate sleep, stretching/mobilizing ahead of the workout, avoiding outside conflicts, avoiding and if necessary accommodating injuries are all part of the deal, or should be. Much like our annual 6 week diet contest, this is a great and short term (10 weeks away) event to focus on and commit to.
Expect tons of olympic lifting focus. I cant guarantee anything, but the closest I can come to guaranteeing SOMETHING, is that you will see SOME form of the Oly Lifts in the event. We will work and drill each aspect over and over. The lifts are simple to understand and become intermediate at, VERY slow and hard to become good at. We’ll introduce and utilize some video feedback via Coach’s Eye ( a great and inexpensive Phone App).
We’ll delve deeper into the higher skill level movements that we expect a majority of people in the day to day classes to scale. Toes to bar, Butterfly Pullups, Double Unders, Ring dips, Muscle Ups, HSPU’s, Handstand Walks, Pistols and similar actions. Inability to do some of these may, depending on the specifics of each workout, bring an entire team to a complete standstill, so we need to address and improve those movements.
We’ll likely set some time to get to Ashley HS track and get some run work in. CFW’s location and programming are such that a short run (4-800m) is highly likely.
Lastly, we’ll run a Team Wod stolen from other competitions. We’ll change the lineup each week and practice the hard to define elements that make team wods different the solo ones. The redline/rest/redline/rest pacing is different, communicating can be important, and we’ll learn who can do what and how well.
We’ll start this Saturday. Start clearing your schedule…
Strength1–Deadlift 4×5 For Load
No Strength 2
Work- Run 400m, then 3 rounds, 20 Hang Squat Cleans 95/65, 20 Toes 2 Bar, Run 400 m.
Strength 1- Overhead Action 4×5 For Load
Strength 2- 3 Max Rep attempts at HSPU.
Work- Athletes Choice 10 Minutes @ 50-60% any monostructural activity. 25 (new) 50 (more than 3 months in) GHD situps.
Strength 1- 4×5 Pullups for Load
Strength 2- Bent Row 3×5
Strength 3- Scapular Retraction with a band 2×15
Work- For time- 3 RFT 25 Overhead Squats 95/65, 50 Double Unders