CFS Newsletter, January 18th

[x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Deadline for the Intergalactic Throwdown is Wednesday! Sign up before then to secure your spot and guarantee your shirt is ready for the 30th. I can take late registrations at a reduced price, but it will not come with the t-shirt. We have close to three dozen registered athletes!!! If you want a tshirt but don’t care to compete, get your money to me by Wednesday. Proceeds from this competition will go towards the Athens Animal Shelter. And don’t forget that lululemon will have a booth set up at the gym if you want to buy any awesome swag![/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Pretty short newsletter this week. We’ll look into adding some noon classes for next week and see how that goes for about a month and we’ll go from there! This week’s programming is below, and as you can see there’s not a whole lot in terms of volume. This week we’re backing off on volume and trying to amp up the intensity. As always, we can always scale movements and weights, but it’s up to you to maintain the intensity of these workouts. They’re short, they’re brutal, but they’re fun! Try not to go too crazy in terms of extra work (inside or outside of the gym) this week, focus all your energy into the classes.[/x_text][x_accordion][x_accordion_item title=”Monday” open=”false”]

All Levels
1. Snatch
3×1 at 90%
2×2 at 80-85%

2. Conditioning
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

[/x_accordion_item][x_accordion_item title=”Tuesday” open=”false”]

All Levels

A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans

10 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans

Squat clean weight
-L1/L2: moderate weight, about 50% (or less) of your 1RM front squat
-L3: 185/135#

Extra

A. EMOMx7: 200m Run
Rest 3 minutes
B. EMOMx7: 200m Run

C. Skill Work
Gymnasty, double unders, midline, etc

[/x_accordion_item][x_accordion_item title=”Wednesday” open=”false”]

All Levels
A. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

B. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

Extra
A. Gymnasty
Practice a handstand in place – once you are inverted, no moving your hands. Practice turning on your hands 180 degrees in both directions.

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Rest Day

[/x_accordion_item][x_accordion_item title=”Friday” open=”false”]

All Levels
1. Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

Extra
Mobilize

[/x_accordion_item][x_accordion_item title=”Saturday” open=”false”]

Team WOD

Teams of 3 complete the following for time:
200 Front Squats, 135/95
200 HSPU
200 Box Jump Overs, 24/20″
200 Pull ups

[/x_accordion_item][x_accordion_item title=”Sunday” open=”false”]Rest Day[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section]




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