“The true masters are still on the field when the fun ends.” — Reinhold Messner
Thanks to everyone who came out to celebrate the 4th of July at CFK! We had a blast!
We hope everyone has also gotten in their SunzOut GunzOut challenge for the week! For the next week you still have your challenges from week 1, plus:
Nutrition: Eat your greens! Make sure to get a serving, 2 fists, of healthy vegetables at each meal!
Novice – Accumulate 100 sit-ups
Rx – Accumulate 150 sit-ups
Rx+ – Accumulate 125 toes to bar
Don’t try and do these all in one day! Get them done throughout the week! As with all the coming fitness challenges, make sure to go for quality. Stop before bad reps. We want you to practice perfect reps and get the most out of it that you can, not just fumbling through.
Want to do handstands like this guy?
Well lucky for you he is coming to CFK for a workshop on handstands! Check out this blog post for all the info for how you can sign up.
We have another speciality seminar in nutrition coming up out North on the 18th about Social Nutrition. How to still eat healthy when you’re out with friends and family.
The Week Ahead
Monday – Track and Gymnastics
800 m repeats, and use your pace from the 1 mile test run from June 16th. Try and maintain your pace for each round. In between rounds you will be performing some gymnastics skill work to both develop the skill and also practice under fatigue.
Tuesday – Push/Pull/Squat
21-15-9 of thrusters, pull-ups, overhead squats, and hand release push-ups. The goal will be sub 15 minutes, hopefully closer to 10. Try to go unbroken on barbell work.
Wednesday – Scotty
In honor of Scott Deem of the San Antonio Fire Department, who lost his life in a four-alarm fire while searching for survivors.
AMRAP 11 minutes of 5 deadlifts, 18 wall balls, and 17 burpees over the bar. The deadlifts will be heavy!
Thursday – Split Jerk Work
Split jerks from behind the neck, which helps keep the elbows under the bar and push straight up. Start with doubles for four sets, then drop down to singles for six sets.
Friday – 4 person teams!
Partner 1: Row 500/400 m, or bike 1250/1000. Rotate stations when this is completed.
Partner 2: Max distance DB bear crawl
Partner 3: Max reps single leg lateral plyo skier
Partner 4: 50 ft med ball crab walk, the max KB swings until rower is finished.
Saturday – Partner Run and S2O
Run 200 m together, then accumulate some shoulder to overhead. Start at 50 reps at 135/95. Once completed, run 200 m together again, then divide up 40 at 155/105. Continue running in between sets for 30 at 185/125, 20 at 205/135, and 10 at 225/145. Finish with another 200 m run.