Thank you to all those who joined us for our Thanksgiving workout and Black Friday WOD! There are few things I love more than putting in some hard work alongside my CFD friends. How did your Thanksgiving celebrations go? We know it can be challenging to step out of your routines in both fitness and nutrition over these long holiday weekends. I hope exactly NONE of you stepped on the scale the day after Thanksgiving — why do that to yourself? 🙂 It’s normal to carry a couple extra pounds after a big holiday meal — that’s just extra food and carbs still sitting in your stomach. All that matters is you hop back on track the next day. Hydrate, prioritize protein and eat whole foods. Even when life feels a bit out of control, one thing you can ALWAYS control is what you decide to put in your mouth. Having confidence in your food choices is a really big component of overall success in how you look and feel. A piece of pumpkin pie with your family on Thanksgiving is never the problem — it’s the 4 days to follow when you decide to have leftover pumpkin pie for breakfast. 😉
Let’s get to this week’s workouts!
Monday: “Jack Frost” will push your grit: 4 rounds for time, crush those row calories, blast through thrusters, and finish each set soaring over the bar on chest-to-bars; with no hiding on the rest, it’s a 1:1 grind.
Tuesday: Hammer the engine and your core with “Hermey the Elf,” a big chipper of box step-ups, GHDs (or stick sit-ups), box jumps, v-ups and sit-ups. Stack those reps and earn every move.
Wednesday: It’s all gas for “The Winter Warlock”: Pop on the bike, dominate dumbbell snatches, and rack up as many burpee-over-dumbbells as you can, repeating 2:00 sprints until you hit 75 burpees. Burn guaranteed.
Thursday: “Bumble” is classic Mayhem conditioning: Every 2:00, bust out air squats, dial in your double unders, and get right back to squats. Pure engine, pure hustle, 6 fast rounds.
Friday: Go heavy and gymnasty with “Yukon Cornelius,” 3 rounds of moving real weight on deadlifts, flipping upside down for handstand push-ups, and maxing your grip with toes-to-bar. All-out intensity!
Saturday: “Snow Miser” is a long haul: Every minute on the minute for 24 minutes, rotate through wall balls, handstand walks (or wall walks), shuttle runs, and heavy hang power cleans. Set the pace, never let up.
Workouts of the week:
Monday – Shoulder press and row/thrusters/C2B
Tuesday – Step-ups/GHD/Jumps/more core work 🙂 and Mini Pump Lower
Wednesday – Snatch and Bike/DB snatches/burpees
Thursday – Air squats and double unders; “Shock Method”
Friday – Handstand grip work and DL/HSPU/TTB
Saturday – 24-minute EMOM! (Wall balls/Wall walks/Run/Hang power clean)
Sunday – Open Gym
