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

Skill: Pull-Up progression

3×5 (negatives, pull-ups, false grip pull-up)

Find 1RM Power Clean (or work technique)

5 Rounds for time

Row 300m
30 Box Jumps (24/20)
Rest 2 mins

Post total time (including rest to whiteboard/comments)

Level II

Weighted Pull ups 3 x 3 (Sub Negatives if you cant do pullups)

12 Minute AMRAP

15 Pullups
15 Abmat Situps
40 Double unders

Level III

Press find your 1RM

then 5 Rounds for time

5  Bear Complex 155/105
50 Double Unders
rest 3 minutes after each round

Bear Complex = Power clean + Front Squat + Press + Back Squat +behind the neck press thats 1
or
Squat clean thruster + Back squat thruster

SDPD

Skill: Overhead Squat (Build up to 2RM)

AMRAP 12 Min.
21 Flutter Kicks
15 DB Push Press
9 DB OH Walking Lunge

Rest 5 Min
50 Ab-Mat Sit-ups

WOMEN

Skill: Push Jerk(Build up to 2RM)

5 Rounds
200 Meter Run
15 Jumping Squats
10 DB Push Press
5  Ring Push-ups