Rest 5 Minutes
AMRAP 10 Minutes
10 Pull Ups
15 Push ups
20 Wall Ball
A bit different programming, no?! Yes, I am going to start trickling in these power biased WOD’s more often. I tend to do them to some degree as is, but now I am going to refine them a bit more to get the heavy ME work in on the front end and then a potent, yet short, MetCon on the back end. This will yield powerful gains on all fronts of our fitness.
The entire workout should go like this: The CF Warm-Up 2-3 rounds. Then, some intro sets of Deadlifts. Get up to about 60% of your max and start the working sets. This is a progressive loading scheme so add incrementally until you get up to around 85-90% of max for the 5 reps. Then, cool down for 5-10 minutes, but not so much that you start to get cold. Then, hit the MetCon. Go hard! If you don’t have a rower, sub 200m runs in there. No med ball (you should be slapped….the instructions for homemade med balls is right over there —>) then sub 45 Lb bar thrusters in there. Once again, go hard!
Allison was my guinea pig for this today and she looked like she really enjoyed it…sorta….
In more CFC News, we welcomed Donnie B, Chuck P., Brooke O. and Sky C. to the Centurion battlegrounds today. Donnie and Chuck went through their Fundamentals Course and then got dished a WOD to help them get a taste of the Kool-Aid. Both guys kicked ass and put out some serious work – They are soon to be eating fire for meals. Brooke and Sky also came in for round 2 after Allison had them in the Fundamentals Class on Friday. The duo did “Rowing Helen” and also did one hell of a job. Again, I can see plenty of good things coming to and from Brooke and Sky. Sorry, no pix of the new crew yet since I was pretty hands on with them today, but they’ll soon be immortalized in the pages of CFC!
Our existing group got to do “Filthy Fifty” today in the new digs. It was a suffer fest. Deb, Brooke W., Aaron, Scott, Athena, and Jean laid it all out and hammered through the WOD. I was impressed as hell by everyone there as they gutted it out the whole way through. Nice work, crew!!