Hello CF2S athletes! I wanted to first congratulate those that finished the 100k rowing challenge! What a great battle this past month!
Here are the the ones that made it to the end….Randy, Regina, Mark, David, Jennifer , Richard, Shannon!
I also wanted to remind everyone of the new schedule starting next month! We will be following the Wendell strength program which some of you have followed in Power Hour and have made great gains! By following this schedule consistently you will be able to put 100lbs in one year on lower body and 50lbs on upper body in strength! The schedule will be Mon = Front Squats, Tuesday = Bench Press, Wed = Deadlifts, Thursday will be agility and active recovery, Friday = Shoulder Press, Saturday = Friendly Wod! Each strength day will consist of six sets, three warm up sets and three working sets. After the strength component is finished the WOD will follow, we will also be warming up as a group instead of individual warm ups, and it will be much shorter so we can get into the strength right away!
WE WILL BE ALSO GOING BACK TO THE BURPEE PENALTY FOR BEING LATE to CLASS! FOR EVERY MINUTE we ARE LATE YOU WILL BE ASKED TO DO FIVE BURPEES AND THIS WILL BE ACCORDING TO THE DIGITAL CLOCK IN THE GYM! DONT LOOK AT THIS AS PUNISHMENT LOOK AT IT AS GETTING CAUGHT UP TO THE CLASS IN THE WARM UP:) If you are late it holds up the rest of the class from getting their work done, and this includes me being on time and doing burpees as well:) Ohhhhh how Fun!
I have attached a video that explains the Wendler Program and the spreadsheet for you to fill your numbers in! You must know your 1 rep max on these lifts before putting the numbers in. It is recommended to bring this sheet to class or have the spreadsheet on your phone, I will not be printing sheets out for anyone! If you don’t know your number in class you will be asked to do three light sets and three sets at about 85%. The sixth set that we all do is as many reps as you can before dropping the weight! If you want to get the most out of this program it is a must to know your number and bring them consistently everyday that you train! Remember without a goal discipline is self punishment!
6sets / max reps on last set!
Complete as many rounds as possible in 10 mins of:
7 Cleans, 185/120 lbs
15 AbMat Sit-ups