You probably hear “Elbows up!” and “Chest up!” a lot at CFW. Sometimes it’s easier said than done and thoracic mobility can be a factor in this equation. What we’re talking about here is the part of your spine made up of 12 vertebrae in the chest area, basically mid-upper back. Here’s some reading on thoracic mobility and its importance in weightlifting.
Start lying on the floor and perform the first half of a turkish get up, until you are standing tall with the kettlebell locked out over head. From this position you move into the windmill which will finish with the kettlebell again locked out overhead. From there finish off the turkish get up. Practice with lighter weights and then move on to 3 heavier singles.
Alternating every minute, complete as many reps as possible in 12 minutes of the following two exercises.
Double Unders
Box Jumps, 20″
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
* Halloween “Thriller” social tickets available at the gym for $10 each. Proceeds going to Cancer Care Manitoba. We’re also going to do a Halloween themed WOD for the event, please let us know if you’re interested in participating.
Mobility Monday
“If you do this right, you should look like a monkey humping a football”
How to use the foam roller and tennis balls to kick off your warm-up.
Be sure to tackle these objectives *once each* sometime before next Monday. You can do them either before or after your workout. You can do multiple objectives on a day. But just try to make sure you get them done. You choose the day you want to do the objective.
3/week
Heavy single deadlift. Perfect execution (including neutral cervical spine!!) required for successful rep. Report percentage of bodyweight lifted in heaviest successful rep to coach.
100 squats at 2020 tempo. Goal is perfect execution. I would like to see everyone hit at least 50 consecutive squats. Report highest number of consecutive squats to coach.
Max effort in one set: toe pushups at 1010 tempo. Report number to coach.
Unlimited
All of the above
Tabata squats for total reps. Shooting for > 128 with good execution. If execution sucks, slow it down and do it right!!!!! Report total reps to coach.
Today’s Workout
A. 1 Round for time:
25 Right leg pistols
25 SDHP (95/65)
25 Left leg pistols
25 HSPU’s
25 Right leg pistols
25 GHD sit-ups
25 Left leg pistols
25 Burpees
25 Right leg pistols
25 Box Jumps (24/20)
25 Left leg pistols
B. Leg lift to L, hold (75s), finish toes to bar… don’t count the hold if the toes don’t make it back to the bar.
Three rounds of one minute at each station, with one minute rest at end of each circuit:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
C. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.
