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CFW Weekly Update for May 12, 2018

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Happy Mother’s Day to all the CFW moms!

Cheers to you – role models, friends, caregivers, the protectors of unconditional love, and the glue that holds us all together.


Starting this Monday, we’ll be assessing our Level Method categories. Over the next 3 weeks you’ll get the chance to test each of the 15 categories so that you can achieve an overall level. What’s cool about this is that once you know where you are at in each category, you will instantly know how to choose the best version of the WOD for your individual needs. If you don’t already have your Overall level, now’s your chance to get it — and besides the great insight that information gives us into your fitness, it will also qualify you to play in a World Wide Photo Contest coming up. Level Method HQ is running a global photo/video contest where the grand prize winner will win $500 cash along with other really cool sponsor prizes. There will be other winners based on a judges panel too (so not just one winner). BUT, you’ve got to have your overall level to play!  This is going to be a fun next couple months, time to get ready for Summer!


CF60 this week

This is WEEK 1 of Testing.

Each day this week has TWO options — either Test, or do an alternate workout that is similar in nature.

Monday Tests  Upper Body Push and Running. The session starts with a fun song warmup,  and airsquats.   Then a pushing-specific warmup, then a 10 min clock to build.   If NOT Testing, on the same clock continue on Squat endurance progression for the week. Following Part 1, a running specific warmup — then release to rehearse  goal pace for Testing.  If NOT testing, the workout is Running & Arch Body Holds (Superman) as rest:  after each run, accumulate max seconds in 1 min and then back on the run.   Goal is  <15:00 &  2+ min held.

Tuesday we’re Testing the Deadlift, and Upper Body & Lower Body Endurance.  Start with a 10 min warmup designed to prepare & warmup the midline & stabilizers. Then systematically engage the posterior chain & review the deadlift before releasing to build.  If not Testing, they’ll do everything in the same way, but do 5 deadlifts every 3 min,   increasing weight each set.   Then, 25 min for UB/LB Endurance, or the option that consists of similar movements. The UB/LB Endurance can require extra setup time, so we’ve allotted plenty for it. The option is an 8 min AMRAP of an ascending ladder of KB Deadlifts, One-arm KB Press, & Jumping Squat over bar.  Goal is 8+

Wednesday we are Testing Rings and Neurological & Core Endurance. Start with a reaction game to get the brain & coordination warmed up, then ring dip mobility to prepare for the upcoming Ring work. Spend 5 minutes each on shoulder stability and Muscleup Review, with variations, before starting  10 minutes for either Testing rings, or the option.    The workout prep has 5 min  each on single-under Jump rope drills and doubleunder practice and review.   If Testing <BLUE, you’ll get the chance to work appropriate options. If  >BLUE, prep for Annie. If  NOT Testing, prep in the same way for the optional workout — Toes to Bar & Double-unders.   Goal is 8, for ORANGE Goal is 6.

Thursday we are Testing API, or doing a similarly structured station workout (for logistics) — but with different movements. The workout starts with a 2-phase circle group warmup.  Then movement review & preparation for station work — 50 min available for this, including a 10 min review/ setup, & time for two 20 minute heats. We will have to be on top of this!  If not testing, the workout is the same format,  but with Thrusters, Situps, Box Jumps, Strict Pullups & Burpees.   Goal is 300.

Friday we are Testing Front Squat and Kettlebell.   Start with an 8 min partner full-body pyramid warmup. Then a front rack mobilization, squat specific warmup —  then build before starting the clock … 30 minutes allotted for this — plenty of time to  let people BUILD.  If NOT testing, do 5-10 Front Squats every 3 min for 4 sets —  12 min total. Next, the dreaded KB Test — 20 min allotted. We start with glute & lower back activation prep.  Break up sets early & often — don’t jump more than 2 Levels unless totally certain. After 6-8 min warmup, and rehearsal strategy talk, start the clock for 10 min.   If not Testing, the workout is a 10 minute EMOM alternating KB variation and Jumping Lunge Variation   

Saturday we are Testing Flexibility, and  Makeup Testing (depending on a few factors).  If you tested KB yesterday, consider a makeup of running, neuro/ core, or something that can be reviewed quickly & doesn’t require a lot of setup. If you did NOT test KB Fri,  test Row. The KB test can be brutal, so we don’t want to do that, then go right into a Row test. We’ll start the session with a quick partner warmup that shouldn’t take more than 5 minutes. If not testing, there is a partner Medball Workout that includes running.   Following the workout move into flexibility work — either test, or option. There is 15 minutes allotted for it.




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