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12/22/2011

Do you have plans for NYE? Join CFMG at the AC Lounge, just leave your cameras at home.


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Here is a video of Coach Ian demoing the box squat. Be sure to have your feet far enough in front of the box so that you can keep the majority of the weight through your heels and mid-foot. Also be sure to emphasize your hips traveling back and down. Give a slight pause at the bottom maintaining good position, and then explode off of the box and/or med ball as fast as you can.


SWOD:

Speed Squats off a box or med. ball, 3 reps x 10 sets

Try to keep your rest between sets around 30-40 seconds. Your load should be about 50%-60% of your 1 RM.


WOD:

1 min Thrusters (95#/65#)

30 sec. off

1 min Double unders

30 sec. off

-3 Rounds for reps-


"Competitor Finisher"

*Start this about 10 minutes after finishing the WOD above

600m run

30 wall balls (20#/14#)

400m run

20 ring dips

200m run

10 Chest-to-bar pull-ups

-For time-


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