“Today I will do what others won’t so tomorrow I can do what others can’t.”
– Jerry Rice
Transparent Labs BCAAs
Attention all vegan and plant based athletes. BCAAs are a group of 3 essential amino acids that must be obtained through the diet. They are proteins that muscles burn for energy and should be properly replenished. Major sources of BCAAs include meat, eggs, and dairy. Plant sources include chickpeas, lentils, whole wheat, and brown rice. Unless you eat these foods daily, you may need a back-up plan. Transparent Labs BCAA Glutamine is composed of vegan fermented BCAAs making it the perfect option for your supplement routine. Feed your muscles and recover.
“Nutrition Mythbusters” Workshop – this Saturday @ West (8am)
Monday – Get a New Score on 19.4!
Did you miss the open? We will begin the week with a repeat of 19.4. This workout consists of snatches, bar muscle-ups, and bar-facing burpees.
Tuesday – Trackstar
Our tempo training today will help us develop strength in the push press. The tempo practice will allow us to become more efficient, and overall reinforce barbell control. We will channel our inner track star in the conditioning portion with longer distance running intervals and push presses.
Wednesday – Fail to Plan, Plan to Fail
Squat day! If you’re sticking with the same squat variation (Back, Front, or Overhead), this will be a re-test of last week. If you’re switching up, test your new squat as a benchmark for the upcoming cycle. We’ll follow it up with a WOD that will challenge your strategic planning. The workout consists of heavy squat cleans, toes-to-bar, and double-unders. We encourage you to be aggressive, but be smart!
Thursday – Recovery Sweat Session
Your glutes and quads will need some attention by this point in the week. We will be flushing our legs out with multiple rounds of tabata. We will incorporate plate ground to overheads, biking, and a variation of the air squat that you’ll learn to love!
Friday – Death Row
If you have a strong mind, and an even stronger aerobic capacity you will dominate death row! The WOD is an alternating EMOM of calories on the rower and burpees. This workout is a gut check! Bring your A game!
Saturday – Community WOD
Bring a friend this weekend to CFK, and conquer a partner AMRAP consisting of wall balls, dumb-bell power cleans, and interval running.
Saturday – Level 2
Strongman Saturday has finally arrived! Bring a friend and “get down” with the “get-up”! Our focus will be on the classic strongman exercise the Turkish get up. We will finish up with heavy deadlifts, and a deadlift conditioning workout!