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Week in Preview – May 22nd, 2017

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“You don’t have to be great to start, but you have to start to be great.” — Zig Zigler

We’ve got a lot coming up in the next few weeks!

First off, many of you connected through Facebook may have noticed that we now have closed groups for each gym.  These groups are there for you guys to ask questions, give encouragement, and maybe talk a little smack!  Coaches will be posting things in the group that we see as important, like mobility work, technique tips, and nutrition info, but we want you to be an active part as well!  If you crushed a metcon or got a PR, or know someone who did, post away!  If you want to get a trail run together or you’re going to a festival downtown over the weekend and are looking for some friends, let us know!  The group can be anything you want it to be.

Murph is coming!  Remember that to get a Murph t-shirt you have to get your order in by Monday (22nd) evening!  We will charge you when you order.  Shirts are $30, all proceeds will go to the Travis Manion Foundation.  If you are wondering about what size to order, go up in size.  The shirts should be in by the end of the week just in time for…

Lone Survivor viewing party!  Come hang out at your favorite box and watch the movie that tells the story of Lt. Michael Murphy and his platoon and the sacrifice they made.  Show starts at 7 p.m.!  Bring food, drink, and chairs.

Finally, we are running a summer Strength Camp at CFK for athletes 13-17.  The focus will be on mechanics in strength movements, along with Speed-Agility-Quickness (SAQ) drills.  If you have more questions or want to sign you child up, please e-mail Coach Scott.

Monday – Leg Day!

Never skip leg day!  Four sets of paused back squats.  Add weight, but focus on perfect squats and positioning today.  Follow it up with an AMRAP that’s more like accessory work.  Toes to bar, walking lunges, death march, and turkish get-ups.

Tuesday – Tank Top Tuesday!

Show off those guns today!  Start with upper body gymnastics work to warm up the shoulders, then move into strict pull-ups and barbell work.  This one is a doozy.  The weight is light (75/55), but beware!  Press, push press, push jerk; then over head squat, front squat, and back squats.  You’ll see the reps get higher as the movements progress.

Wednesday – Murph/5k prep

One mile time trials.  Every 11 minutes for 3 rounds, run a mile.  It should be hard.  Don’t skip out on this one!  It’s a great day to practice for both Murph and the 5 k we’ll be repeating.

Thursday – Power and Push

Ascending ladder of power cleans and push-ups.  The power clean weight will start heavy, around 85-90%, and go down as the reps go up.  Push-ups will be in between each set and build volume.  Three pushups for every power clean.

Friday – Jackie!

We’ve done this one a few times!  Make sure you record your score in Wodify so we know what to do when we retest!  Row 1k, 50 barbell thrusters, 30 pull-ups.  There is some accessory work after, so don’t run off!

Saturday – Partner 5’s

Four 400 m runs together, but in between accumulate 50 kbs, 100 knees to elbow, and finally, 150 partner plank high fives!

Have a great week and don’t forget to get those shirt orders in!

-Coach Scott

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