wod

Wednesday

Yesterday’s training was all about self-competition and digging deep. I don’t know about you but rounds four and five got a little spicy.

Today’s training is all about maintenance and scaling back the intensity and focusing on fitness. We will revisit the intensity zone tomorrow.

Coach Joel

Today’s At Home Challenge: Post a picture of your “homemade” breakfast. What’s on your table?

Fitness
Alt btw A & B and rest as needed btw each set
Complete 4 Total Sets Of:

(A)
Deep Lunge Pulse x 20-30r** R/L—>https://www.youtube.com/watch?v=s1yFuBpQilo
Right into…,
Lunge Iso Hold :30 – 1:00 R/L
Right into…,
Front Split or Half Kneeling Split w/ Back Lean :30 – 1:00 R/L → https://youtu.be/Uf2wjhCW3bc

**unweighted or weighted.

Rest as needed

(B)
Low Shift to Push-up x 20/15r —>https://youtu.be/_gy_xumbQIo
Right into…,
Straight Arm Plank Hold 1:00
Right into…,
Prone Shoulder Stretch 1:00 R/L → https://youtu.be/2ZGgqR_kUck
Second Set
Supine Shoulder Stretch 1:00 → https://youtu.be/T_HFGPLpnmc

Then…,

ROMWOD 15:00

Team CFSSLI,

Amid what is going on in the world we must continue to take care of ourselves. Our health is priority number one. We can’t afford to slack off on our training.

As a result of the gym being closed I created a few “at-home workouts” to keep us competitive and our fitness levels up. I’ll be doing COVI-19 training with you and posting my scores.

With that being said, go into your closet and pull your running shoes out. Though we are two weeks ahead of schedule we might as well get after the running while we can.

When we get back into the flow of things we will resume where we left off in the phase of the program. Just consider this a little detour.

Download the RunKeeper App to track your distance. If you have equipment at home such as a rowing machine or assault bike feel free to sub the machine for the run. I prefer you get outdoors and run but if for some reason or another you can’t run, walk quickly.

The goal is to get your heart rate up and keep it up.

Stay safe. Watch out for cars.

Happy training.

Coach Joel

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Tuesday

Warm-up
Complete 2 Sets Of
10 Arm Hip Knee Ankle & Wrist Circles in both directions
10 Toe Touch Squat to Stand → https://youtu.be/4FQ_72DifwE
10 Windmill Alt Toe Touch → https://youtu.be/0tnAYE9RiQ0
10 Rotational Lunge → https://youtu.be/AmkdwoUKttc

Then…,

Complete 5 Rounds → For Time
Run 2:00 Out/2:00 In → Score Distance
+
30 Goblet Squat, 50/35#**
+
Every 10 GS stop and perform 5 Explosive Drop Squat Jumps → https://youtu.be/xQCTjLOHpm0
**Db or Kb is optional. This can be done without weight as it was intended.

Then…,

ROMWOD → 15:00

CFSSLI Community,

Times change fast. Plan B is in effect. We have now been mandated to close the gym.

Please read on for information about how we plan to manage this current situation. Check back frequently as we will update this post with any new developments.

AT-HOME WORKOUTS/WORKOUT CONTINUITY

At-Home Workouts:

We will begin posting bodyweight workouts in here and in Wodify.  There is no equipment required and we will do our best to keep them fun and varied. Get your kids involved, too! We know all sports and activities are canceled, so this is a great way to get the whole family moving.

Starting Wednesday, March 18, we will publish workouts that can be done with a kettlebell or dumbbell and our bodyweight. We encourage you to “Sign in” to  your virtual class via the Wodify App and enter your times and/or scores.

Equipment Lending Program:

CFSSLI will be at the gym from 9:00 – 10:00 a.m. and again from 5:00 – 6:00 p.m. Tuesday (March 17) only, to lend kettlebells and dumbbells to current members. Come by during either window. First come, first served. When we’re out, we’re out.

Zoom Workouts:

We are also considering adding virtual workouts via Zoom that you can do with your whole family. If we can make it work, it will be a nice way to connect with other members and your coaches as we are all practicing social distancing. Stay tuned for details.

Monday

Warm-up
Updog Down dog x 20r
Scorpions x 10r
Mountain Climbers x 20r
Squats x 20
Up Downs x 10

Then…,

AMRAP 5
Row 200m
10 Wall Balls Squats, 20/14#
30 Double Unders
Rest 3:00
AMRAP 5
AB 12/10 Cal
10 Toes to Bar
6 Burpees
Rest 3:00
x 2 Sets

The above training is all about establishing pace. Pacing allows you to stay in the training longer to reap the endurance benefit. Don’t underestimate the training and burn out halfway in. Smooth is fast. Remember you have two sets of each to complete. How will you approach this 32:00 session?

Then…,

OYO
Couch Stretch :90 e/s

Friday

Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
50 Mountain Climbers (Total)

Core
Straddle Hollow Holds x :45 x 5 Sets
Table Rocks x 5r
Or…,
Tuck Ups x 5r (Slow Negative) x 5 Sets
Jefferson Curls x 5r 45/35#

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Every :10 sec – :3 Transition
Hang (Blw K) Cluster (55% of Cluster) x 1r x 18s

Then…,

Accessory Work
Clean Grip RDL w/ :5 Pause Blw Knee (60% of Cl) x 5r x 5s

Then…,

Contralateral Work
Complete 4 Sets Of:
Alt Reverse Lunge Goblet Squat (30% of Bw) w/ Front Foot Elevated x 10r
Superset w/…,
Cossack Squats x 10r

Then…,

WOD → FT
20 Db Burpee Box Step Overs, 24/20” – 50/35#
50 Hand Release Push-ups

OYO
Couch 1:30 e/s