Monday, December 3, 2012

Tuesday 121204 Deadlifts and Push ups

WOD Contest... giving the gift of WOD programming to YOU!
From Dec 10th-14th the programming will be done by YOU.  That is… you are invited to write and submit a WOD.  Those WOD submissions will be read by The CFM WOD Programmer- then, perhaps with a little tweaking here and there- offered during classes for YOU to complete.  In Creating your WOD- consider all the various movements, rep schemes, and styles.  Consider the time domain and the balance or imbalance of movements.  Open up the possibilities to include a strength, gymnastics or another bias.  Anything you think would be an appropriate challenge and a good TRAINING (not test) WOD.   Put your submission in the “Suggestions” can… they must be in by this Saturday.  Consider this our Hannakah gift to you: There will be 8 final WODs to choose from.... will YOUR wod be chosen?
Again, the Deadline: Saturday Dec 8th
A little external motivation comes in handy some times
A shout-out to Julie, who competed in her first CFM Open competition last week.  Even though she had already done the first 2 WODs during the morning class- she showed up that evening and started from scratch.  She increased her morning PR clean, upped her med ball weight for wall ball shots, and got in about 3 hours of training in one day!  Nice work Julie.

Tuesday's WOD: 6 and 9am then again at  4 and 6pm.  Foundations at 8am.
Hang Clean-20 minutes technique work, no more than 50% of 1RM
18-15-12-9 reps/round for time of:
Deadlift at 60% of 1RM
Push ups
Post WOD time and scaling to chalkboards/journals.

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