Please record your Metcon, Monostructural and Lifting numbers HERE. End of Summer/Member appreciation Barbeque Sunday.September 14, 2015
Test out time. While we’d love to see your numbers improve across all metrics, the focus has been on the Benchmark Metcon. I’d really encourage you to prioritize that named WOD and really give it your very best effort.
That means a big dose of concentrated pain. I find it very helpful to remind yourself that “it’s supposed to hurt” which somehow makes things better.
Fran/Elizabeth/Diane–Pace your 21’s to serious but sustainable discomfort, then redline in the 15’s and just try to hang on in the 9’s. Remember that moving fast within a rep is not important compared to not resting more than the bare minimum necessary. Unless your’re looking for REALLY elite level times (Sub 3/4 Fran, sub 8/9 Elizabeth, Sub 3/4 Diane).
1/2 CIndy– Based on your first score, calculate a pace that will get you a slightly better score and sustain that through the first 4 minutes. If you feel OK, look to speed up by 5-10 seconds per round between 4 and 8 and then redline on the last 2 minutes. If pullups are a dead stop for you, you must start to fraction these up early, definitely before you are forced to by fatigue. Your pushups and squats will then need to be correspondingly a little faster.
Testing closes out wednesday and then the programming pivots: The CFCB greatest hits tour has it’s opening date on thursday with two knockdown/dragouts to close out the week. Saturday is regular open gym and then between Saturday and Sunday we’ll announce our fitness tests and let anyone who wants to, get a head start on the tests at our very special combined Sunday Open Gym/member appreciation cook out in our scenic parking lot. Gym opens at 10 and festivities start at 11:30. I don’t do cheap food and booze so expect some Whole Foods Organic Shit and beer from obscure states on both coasts. Why? Because your worth it! They’ll be a signup sheet at the gym.