A great showing by CFF in God’s Country, participating in the Canton Fall Classic
I. Row 500m
You will row as hard as you can and established a baseline time for 500 metersII. WOD
25 Med Ball Push ups
200m w/ Med Ball
20 Med Ball Push ups
200m w/ Med Ball
15 Med Ball Push ups
200m w/ Med Ball
10 Med Ball Push up
200m w/ Med Ball
5 Med Ball Push ups
200m w/ Med Ball
Med Ball 20/14
Your Med Ball will stay with you for the duration of the WOD. Push ups will be done with one hand on the ground and one hand on the Med Ball, pec to ball, alternating after each rep. Choose your weight wisely. You must carry your Med Ball during the 200m run.
L1 Rx’d
L2 Push ups modified, run w/ Med Ball
L3 Push ups modified, run without Med Ball
Now that you understand the benefits of a workout program that emphasizes strength coupled with high intensity functional movements, it’s time to address nutrition. Not a diet, the knowledge your about to get dropped on you is not a quick fix, not the latest a fad. It’s a lifestyle change! We challenge each and every member of Florian to give up grains and limit your sugar intake for 30 days. Why ruin the hour you spend with us by fueling your body with inefficient and harmful food?
The A,B,C and Ds of why we shouldn’t eat grains !!
Good first workout at CF Florian (530AM class). Looking forward to see these time improve! Nice meeting everyone too.
500m Row- 1:41.8
WOD- (14#)- 9:34
Great job today DF. Also, great job by everyone else as well. Good class…
strong showing today for the 5:30 a.m. class. Good work everyone. my shoulders are smoked!!!!!!!!!!!!!
Awesome 9am class Beau! Good work everyone! Nichole good job on the run 🙂
500m Row- 1:58.4
WOD- (#14)- 10:51
Quick comment on limiting grains and sugar:
I’m 37 days into a no candy, no grain challenge. It took me almost a year before I was even ready for the no candy, no bread challenge. I had to take baby steps before I took the flying leap. After a few rough weeks, my energy level was better and more consistent and my body was handling stress much better. I’ve also leaned out significantly and I am saving a ton of money! Biggest thing I learned through all of this – don’t give up on yourself, ever.
Keep up the good work C-Dub!
Great noon time class! What a beautiful day for an outdoor WOD!!
row 154.6
Wod (10#) 10:15
Mary you CRUSHED it!!! Next time ladies first;)
I still feel winded from rowing! Yes, ladies first!
Thanks Beau, Anna-Li and Luigi for the breakfast suggestions. No grains will be a huge change for me, but I’m buying what you guys are selling over there at CFF 🙂
I don’t know what I enjoyed more today…. the weather or watching you guys battle. Great job by all classes today.
Damn Iceman…