(Photo credit: Scott Carnahan)
Happy Sunday, CFD! I’d like to begin with a big shoutout to Coach Sarah, Megan, Amanda Sacks, Jon Sacks, Mari, Becky, Jaimie and Chad for competing in the Ragnar Relay this past weekend in Wausau! Thousands of people came together to camp and trail run morning and night — we’re proud of you for stepping outside your comfort zones and seeing what you’re truly capable of! Physical and mental growth alongside like-minded people is the best part of what we do at CFD. Amazing work, guys! You should be so proud.
Fall is upon us and here’s your weekly reminder to take care of yourselves. 🙂 I was out for a couple days this past week with a fever/throat/nose/body aches virus — when you’re feeling sick, make sure to give your body the rest it needs. The gym will always be here for you when you’re recovered. 🙂 Let’s continue sanitizing our equipment after every workout, focusing on nutrition, moving our bodies and getting proper amounts of sleep. All those healthy habits help when these winter bugs hit.
We’ve been welcoming a few new members to CFD recently — I love seeing people join our community and meet new friends. No one should ever feel alone in life, and one of the best parts about belonging to a gym is the aspect of having a second family. Thank you for continuing to make CFD such a kind, welcoming place.
Let’s take a look at this week’s workouts …
Starting on Monday, we have a solid, high-skilled multiple-set couplet where athletes will push to complete it in under 5:00, turn around, and complete it two more times through. Tuesday is one of those gut-check workouts where you just put your head down and keep truckin’ along. The middle of the week will be a steady 5-round triplet that will hit all areas of the body. Use the clock and see if you can keep a consistent pace across all rounds. The Thursday workout is all pull, as the reps climb each round, athletes will need to be mindful of forearm fatigue. For Friday, it’s an up-tempo short AMRAP where athletes need to push through the first two movements for enough time to chip away at the handstand push-ups. On Saturday, the partner workout is about holding a consistent pace/sets for both athletes to sustain a non-stop effort.
Workouts of the week:
Monday – Snatch + OHS, Barbell curls and OHS/C2Bs
Tuesday – Pause split jerk and burpees to bar/bike/DUs
Wednesday – HSPU work and GHDs/lunges/push press
Thursday – Back squat + seated rows and row/hang power cleans
Friday – Deadlift + floor press and BJOs/Deadlift/Strict HSPU
Saturday – Partner workout! (Run, row, bench press)
Sunday – Open Gym
