There are a few spots left for the Mobility course this Saturday. Learn how to be a Supple Leopard. Flexibility and mobility are the fountain of youth!
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Workout of the Day
7 Rounds for time:
7 Deadlift, 225/155
7 L-pullups
Accumulate 5 minutes in a front plank
Post your scores to the Whiteboard.
CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am
Discussion:
Threshold Training
Strength / Skill:
Back Squat - 2RM
WOD:
20min AMRAP:
5 Pull-ups
400m Run
10 Pull-ups
400m Run
15 Pull-ups
400m Run
20 Pulll-ups
400m Run
25 Pull-ups
400m Run
…
Hey Rockstars!
Today while running in our sunny Colorado weather, we will talk about lactic acid threshold training. During today’s workouts we will use many variations of pull ups that best fits your need.
Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.
2. Power clean - 1 set of 5 touch and go reps. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.
3. Push press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.
4. Back squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.
5. Super set for 2 sets: single arm dumbbell row x10, max dips.
Post your scores to the Whiteboard.
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