|Last month we finished up our Oly cycle that culminated in retesting out 1-RM Snatch/ Clean & Jerk, and Front Squat! We also retested our Benchmark workouts Cloudkicker and California Lovin which highlighted the barbell and allowed everyone to put their oly work into practice! We also continued to see two grind workouts per week to work on building those engines and trying to stay consistent over longer periods of time! |
As mentioned above we will be switching gears and focusing on tried and true GPP for our strength. This means we will see lifting but it will not follow a linear progression. We will Squat, Press, Pull once a week and we will get a variety of different strength days leading up to the end of the year when we will test our 1-RM Bench Press/ Back Squat/ Deadlift. This could range from tempo to wave loading all with the primary focus of getting everyone ready for some heavy singles towards the end of December.
THE WEEK AHEAD:
Mon: Workout: Double Unders, Alt. V-ups, DB Farmer Box Step-Ups, Burpee Ring Muscle-Up
Tues: Strength: Clean & Jerk, Workout: Bear Complex, Run
Wed: Workout: Cardio Choice, Russian KB Swings, Alt. KB Heel Taps, Wall Walks, DBL KB Hold
Thurs: Strength: Front Squat, Workout: Pull-Ups, Front Rack Lunge-Lunge Squat, Chest to Bar. Burpee Box Crawl Overs
Fri: Strength: Snatch, Workout: Alt. DB Hang Power Snatch, Sit-Ups, Plank Hold
Sat: Workout: Row, Wall Balls, Box Jump Overs, Alt. Pistols, Sumo Deadlifts
Sun: Workout: Bike, Crossbody Mountain Climbers, Up-Downs
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by teen sensation and the youngest man in the 2022 individual Games field, Tudor Magda
60 Double Unders
12 Chest-To-Bar Pull-Ups
6 Kettlebell Thrusters
Straight into 1 Burpee Box Jump-Over every 3 seconds until failure
Then rest 3 minutes and repeat until you’ve accumulated 50 Burpee Box Jump Overs in total.
•Sub the double unders for single unders and double the amount (120). Decrease weight on KB thrusters
Advice From Our Coaches:
Intent of the workout is to keep transitions short and to begin the burpee box jump overs right after finishing the work before.
5 Classes for $5. Expires 11/1/22. Click here to schedule your free trial.
We have another great workshop coming up with PT Josh Finley! Improve performance and increase range of motion with Josh Finley PT during this 60 min clinic. Sign in ahead of time in Wodify.
-Saturday Nov. 12 Wayne Squat Mobility Workshop
Have you heard about our Youth Performance Academy? 7:30pm Tuesdays and Thursdays in Ardmore.
Whether your athlete loves playing team sports like basketball, baseball, football, soccer, or an individual sport, our YPA program will help athletes level up their game! They will increase balance, power, speed, agility, and strength. Sign up here.
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
ON A 2:00 RUNNING CLOCK…
18 Alt. DB Hang Power Snatch (50/35)|(35/20)
Max Plank Hold in Time Remaining…
-Rest :30 b/t Sets-
(Score is Shortest Time in Plank)
Advice from our coaches:
1. Push to go unbroken on the DB Snatches. We want to get the heart rate up on this one.
2. The plank hold should feel like a total body exercise. Squeeze the Glutes, the Quads, and push down into the floor through the elbows!
Meet Coach Micah!
- I’m a classical pianist, been playing for 30+ years. currently play for church services/functions
- Hobbies: Competitive crossfit, golf, leather work, board/card games
- Born in Baton Rouge, LA, raised in Northampton, MA
- Former EMT/Paramedic and Physical Therapist Aide
- Favorite movement: Muscle ups
- Lift: deadlift/back squat
- Least favorite: Devil Press/Man maker
Retail Spotlight! Did you know we carry Now! Energy Extreme? What It’s For: sustained energy and mental alertness. The main ingredients are caffeine and B vitamins. Its suggested use is 2 capsules daily.
|Stuff your coach is reading, hearing, watching, using or buying|
How To Warm Up
Do you waste 15-20 minutes every day twiddling your thumbs thinking about what you should be doing for your warm-up? Here is a real plan for you to stop wasting your time and start warming up.
GET WARM STAY WARM.
Eight Tips to Control Emotion During Weightlifting
Sometimes emotions can get the best of us, and cause us to miss a lift before we even attempt it. While everyone is different, Catalyst Athletics put together a list of tips to keep emotion off of the platform and just lift.
THERE’S NO CRYING IN WEIGHTLIFTING.
When to Ice vs. When to Heat
You’ve just injured yourself… you’re reaching for the ice… but should you be reaching for the heat? Making sure you take care of injuries in the critical moments after they happen is very important. Read what situation calls for each option.