Let’s start off with a HUGE congratulations to our Ultra runners, Allie Dorsey, Bridget Smith, Karen Rousseau, and Nathan Alexander! They didn’t just run 50 miles this weekend, they did it up and down a mountain and all in under 12 hours! Big thanks to Coach Mary as well for all her hard work with the crew!
If you have thought about running a long distance race, but 50 miles seems TOO long, Coach Mary also runs programs for everything from a 5k to 100 miles and in between. Training for the Knoxville Half-Marathon will be starting up soon! Keep an eye out for more details to come!
We hope you all enjoyed meeting Ike from Progenex this week! We tasted some great stuff and are excited about carrying the products at CFK. If you have questions about any other products, just ask a coach!
This week we will have our regularly scheduled classes EXCEPT when we throw down with Friday Night Lights! Remember, we’re running two heats 5 p.m. and 6 p.m. E-mail [email protected] with your preferred heat time!
Don’t forget the half-time competitions of best bench and handstand walk. Prizes may be involved!!!!!
Keep the holiday spirit alive and BYOB for the after party following the final heat.
Now for the rest of the week!
Monday – Interval work
Every 5 minutes for 3 sets, try to get your work done in 2 minutes or less. Starts off alternating hang power snatches and calorie row, then switch to push jerks and shuttle sprints. Gotta love those 3 touch turns!
Tuesday – Wear long pants!
20 minute AMRAP of 400 meter runs, wall balls, and rope climbs: Looks like a lot of fun! Don’t just lie down at the 20 minute mark! We’ll keep it going until 30 and you have the remaining 10 minutes to build to a heavy 5 rep set on deadlift. This is not intended to be a 5 RM because you’re in a fatigued state, just feeling a couple heavy sets while you’re tired.
Wednesday – 5 rounds of almost everything
Back squats, double unders, muscle ups, double unders, push jerks, double unders. Goal is 15-20 minutes, but loads will be relatively heavy. Back squat ~60% of 8 RM from 11/30, push jerks at least 2 rounds unbroken.
Thursday – Gymnastics and Man Makers
EMOM for 10 min alternate with handstand walks and the dreaded hollow hold + v-up combo. Don’t let your shoulder touch the floor! Follow up with E2MOM for 5 sets of 5 dumbell man makers. Push-up + row + push-up + row + power clean + push press
Friday – FIIIIIIIIVE BUUUURRRPPPPEEEEEEES!
It’s that time of year! Just like the song goes: 1, 2-1, 3-2-1, 4-3-2-1, etc. The number of the movement is the number of reps you perform. We’ll set up stations, warm-up the movements, then get after it.
1 – Muscle-up
2 – Shoulder-to-Overhead (155/105)
3 – Hang Power Clean (155/105)
4 – Deadlift (155/105)
5 – Burpee
6 – Box Jump (24″/20″)
7 – Toes-to-Bar
8 – Russian KB Swing (53/35)
9 – Double-Under
10 – Wall Ball (20/14)
11 – Pull-up
12 – Power Snatch (155/105)
Saturday – Partner Wheelbarrow
Running, wheelbarrowing, and medball sit-ups. Alternate so that each partner gets to be the wheelbarrow!
We hope you have a happy holiday and see us next week before the new year hits! More great workouts coming your way!
See you on the floor!