CFF’s Grand Opening is only four days away
Florian Yoga is today after the 9 am class
Deadlift
5-5-5
add 2.5 – 5 lbs to your last set of 5 10-12 reps @ 75% of last 5 rep set
AMRAP-8
3 Deadlifts 275/185 7 Burpees
L1 As Rx’d
L2 225/155
L3 155/105
December Call to Arms
Our first challenge will be a push up ladder. Sorry to all those who were hoping for a Paleo/No Grain Challenge. January 1st will mark the start of our No Grain journey. For the month of December all CFF members will be tasked with the following:
Beginning December 1st we will begin a 31 day push up challenge. On day 1 you will perform 1 push up. Day 2, bang out 2 push ups. Day 16 … you guessed it, 16 push ups. If you miss your prescribed number of push ups on a day the number gets added to your total for the following day (miss day 20 – you do 41 push ups on day 21). By the end of December, push ups will be less of a goat. The push ups must be executed with perfect form but do not need to be completed consecutively, though you should work on doing more reps in a row each day. You need to get the prescribed number of push ups in before the day is over. If the warm up or WOD calls for push ups, they count toward your daily total. In order to achieve strength gains you must be consistent. In order to become strong, not bodybuilder, bulging muscles strong but stronger than 9 out of ten people in your demographic strong. You must lift heavy shit often, BUT before we get there we must master our own body weight. Choose a level and stick with it for 31 days. You won’t be disappointed.
L1 Handstand Push Ups
L2 Push Ups on the toes
L3 Push Ups from the knees
The Standard Push Up
- Hands placed shoulder width apart
- Shoulders over the knuckles
- Fingers spread out with thumbs pointing at each other
- Hollow postion and squeeze your bum
- Elbows should point back (try to part the ground with your hands)
- Forearms stay vertical in up and down position
- Chin, chest and thighs should make contact with the ground
- Rise to full extension