ANNOUNCEMENTS

CFSD Online Whiteboard - Look to the right –>…See that button that says whiteboard, click it, input your scores (honestly), after your WOD…and then check back to see how others performed on the WODs!  This is also a great tracking tool as you’ll be able to look back quickly at what your scores were on lifts or benchmark workouts in the past.  Let me know what you think of this new toy!!

Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350!  $375 for non-members.  This is absolutely a steal in my opinion.  Register here.  Remember this is a TWO-DAY seminar.  In addition to this already being a great price for the amount of info and hands on training received.  Coach Scarpulla has also offered to critique and/or help design workout programs for anyone planning on attending the seminar.  Distance Coaching of this caliber is worth half the admission price alone if taken advantage of.  I’ve done about all I can to make this as sweet a deal as possible.  The rest is up to you and your priorities.

QUOTE OF THE DAY

“How old would you be if you were as old as you thought you were?” -Mark Twain

TODAY’S WODS

Level I

Deadlift work up to heavy 1×5 (Level II requirement – 2x BW)

3 Rounds with 1 min rest between rounds for TOTAL reps of:

1 min Tire Flip
1 min DB Push Press (30/20)
1 min Wall Ball (20/15)
1 min KB Swing (1.5/1)
1 min Row (for calories)

Total your reps + calories for each round then add all 3 rounds together for your SCORE.

Level II

“Kelly”

5 Rounds for time

Run 400
30 Wallball 20/15
30 Box Jumps 24/20
Level III

Back Sqt

1×5 @ 65%
3×5 @ 75%

Front Sqt

4×5 @ 65%

RDL 3 x 10

Hanging Leg Raise (Basically strict toes to bar

Bench Press
6 x 6 @70% (add 10 to 20 LBS to your percentage)

3 Rounds

5o Meter Sled Pull (90/50)
20 Burpees

Rest 2 minutes after each round

GYMNASTICS

RING STRENGTH!!!

3x: 15 sec Support -> Dip -> Muscle Up -> 15 sec Support -> Neg Muscle Up -> FL Pull -> BL -> FL

Finish with 5×15 sec HS hold

and

2×10 Wall Extensions