ANNOUNCEMENTS

Whole Life Challenge – Worldwide: So if you came to the gym later in the day yesterday you noticed the Whole Life Challenge Posters.  This is a VERY exciting event that we are going to participate in so let me fill you in.

The Whole Life Challenge is an 8-week intensive health and fitness challenge designed to help you develop habits in everyday life to meet your fitness goals.

I’m excited because this is not just a “lose weight” PALEO challenge.  Maybe your goal is to actually gain weight, that is OKAY!  Or maybe you’re at a good weight for your performance and aesthetics.  That is OKAY too because this is also a PR challenge.  We’ll do a preliminary workout Sept 15th, then note your improvement repeating that workout on Nov 10th (both Saturdays starting at 9am).

The BEST part is that there will be a website launched in conjunction with the event.  You’ll create a profile and interact with the site.  You’ll answer simple questions like, “Did you take your fish oil today?”…”Did you have a cheat meal?” …”Did you workout?”  Easy yes or no questions, without having to input your entire food log for the day.

Another very cool aspect, there WILL be a winner in various categories for this challenge both internally to CFSD but ALSO WORLDWIDE as 200+ affiliates will have members participating.  I would not be surprised if all of us onboard are sharing this experience with close to 20,000 other people!

OH!  And maybe this is the best part:

Because this is just a website, you’ll even be able to invite your friends and family to do this.  If you have someone that is looking to (desperately needs to) commit to changing their life this is a GREAT WAY to get them started!  They don’t need to join a CF gym at all, and they will be welcome to crash our place for the workouts.  Or they can just do the PALEO part of it and go to 24 hr fitness…

I invited many of you on Facebook, if you are not on FB that is okay, but if you are, feel free to invite as many folks as you want.  The event link is HERE.

That’s it for now, stay tuned for MUCH MORE info, this is your stereotypical “30 day Paleo Challenge” on Russian Roids!

Registration Opens Aug 15th, Cost $45.

TODAY’S WODS

Level I

Skill – 3 Rounds of 30 secs each switching back and forth between:

*Hollow Position
*Arch Position

*If you are comfortable with a solid Hollow and/or Arch, you may perform Hollow Rocks and/or Arch Rocks for the 30 secs

Spend 20 mins drilling the 1st and 2nd Pull with a Clean grip.  PVC should be the norm here, no bars.  Really feel the positions…you should be able to get into a solid start position with your eyes closed.   By the end of today you should understand the start position, and how to get from start to the 1st pull, and the explosion of the 2nd pull.

Find Bench 1RM

3 Rounds for time

25 Abmat Situps
10 KTE
45 secs Rest

 

Level II

10 mins drill 1st and 2nd pull (Snatch grip) w/PVC only!

~10 mins to work up to 2RM Sn High Pull

EMOM for 20 mins

2 Sn High Pulls (w/85-90% of today’s earlier established 2RM Sn High Pull)

Finish – 60 Abmat Sit-ups + 45 KTE (you may partition this workload however you’d like)

 

Level III

Weighted pull ups 5 x 3

Weighted dips 5 x 3

Snatch 3 x 5 @80% rest 60 second

3 rounds
10 kbs 1.5/2
Row 300
20 box jump 24/20

Rest 90 seconds between rounds.

 

GYMNASTY

EMOM for 10 mins

1 Rope Climb

Rest 5 mins

3 Rounds

60 secs 5-10-15 shuttle sprint
3 Skin-The-Cats
5 Strict Pull-Ups
7 Ring Rows

Rest 2 mins between rounds