W.O.D. and Endurance Thursday 12/27/18


W.O.D. and Endurance Thursday 12/27/18

Last call!  The chance to get into this giveaway ends at end of day Dec 28th (Friday night)!  Get on our CFR Facebook page, scroll down to the original post and enter by following the instructions!  Here’s a view and also link to the post!


Nutrition Coaching Package GIVEAWAY!


Our in-house and also remote nutrition coaching program, Form and Fuel Nutrition, is giving away a month FREE and MUCH MORE to only 4 people!

Winners of this giveaway will receive:

????FREE month of our 6 or 12 month Nutrition Coaching package

????FREE consultation discussing nutrition goals with one of our certified coaches

????FREE Form & Fuel Nutrition T- Shirt

????FREE 1st Phorm Whey Protein (pick your flavor)

????10% OFF Dynamic DNA Genetic Testing to stop the guesswork of dieting and find out what works for you

*Prize valued at $235 for each person! That’s almost $1,000 in giveaways!

What to do to enter…

Like this post
Tag 4 family members or friends
Share this post
⭐”Like” the Form & Fuel Nutrition Group Page

-Contest runs thru December 28th
-Winner announced January 1st right here on the CFR page and on the Form & Fuel Nutrition Group page
-Website for more info www.formandfuelnutrition.com

#formandfuelnutrition #2019isyouryear #investinyourself
#healthylifestyle #neversettle

Strength – 15 minutes

Build to Heavy Set of 5 overhead squats (from the rack)

Consider grouping up with other athletes based on height and estimated weights. Coaches, make it a priority to get around to every athlete at least once to see and correct movement. We can also emphasize the safety of dropping the bar to the ground as opposed to bringing it back down behind the neck.

Conditioning WOD – 12 minutes

The overhead squat is the focus of this two part workout. Within the workout, looking to choose a weight that you could complete 21+ repetitions unbroken when fresh and in no more than two sets at any point during the 12 minutes.

When compared to the overhead squats, the deadlifts will be incredibly light. This should be something athletes could complete 30+ reps unbroken without a doubt. For athletes who really struggle with overhead squats, it is ok to have two different barbells out if space and equipment allows.

Athletes with goals of competing can complete strict handstand push-ups. To keep the prescribed number, consider if they are able to complete 10+ reps when fresh. The number chosen for the workout should be something they can complete in 1-2 sets per round.

“Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind. One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals.” -Greg Glassman

There are some movements that we believe are better suited for those looking to compete in the sport than for those whose main goals are to be healthy, look better, or play sports with their kids/friends. The handstand push-up is one of these. While strict is a safer variation than kipping, simply pressing with the upper body is likely a better option for someone with no goals of competing in the sport, but the choice is theirs of course with the coach’s recommendation.

As many rounds + reps as possible in 12 minutes of…
5 Strict Handstand Push-ups (25s/abmat)
10 Overhead Squats 95/65
15 Deadlifts 95/65

*Scale Strict HS Pushups with either 5 Kipping Handstand Pushups or 5 Strict Barbell Shoulder Presses 95/65 (scale weight as needed)

Strict Handstand Pushups

When kicking up to wall or in the bottom tripod position, the goal is to be as “stacked” as possible. We can do this by squeezing the belly, butt, and quads. Just like we would when pressing weight overhead from an upright position, the shoulders, hips, knees, and ankles should all be relatively on top of each other. Awareness can be challenging when upside-down and it is common to see a broken midline during upper body pressing movements. Let’s aim to find a good position and maintain a straight line of action.

Overhead Squats

Wrap the Lats
One of the cues we can use with the overhead squat is to point the elbows down towards the ground instead of back. The goal of this cue is to get athletes to externally rotate the shoulder, which is the most stable position to support weight overhead with. While some athletes respond to this cue well and are able to rotate their whole arm and shoulder, many athletes just rotate the elbow. The best cue is the one that works, and that one doesn’t work for some athletes. A better one may be to “wrap the lats.” The goal here is to try and wrap the lats around the rib cage. Doing so externally rotates the shoulder and packs it down into a position that can support a lot of weight.

Hips Back, Chest Up
Similar to deadlift, we also want to send the hips back and maintain an upright chest. While it is tempting to want to lead with the knees forwards to keep an upright chest, the first action is to send the hips back and down. Leading with the hips loads the right muscles first. From there, athletes can aim to keep their chest tall as they squat the barbell down, which will also help keep the shoulders in a safe position.

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 min cap

5 – 10 – 15 – 20 – 15 – 10 – 5 reps of…

Push Presses 95/65
Overhead Squats 95/65
Deadlifts 95/65

*15/11 Cal Ski erg after each round (male/female)  (ex-5,5,5,15/11…10,10,10,15/11… and so on… finishing with the erg)