Monday 7-30-12

This is going to be a difficult week for me. I appreciate you guys being flexible. Laura, my beautiful wife, is back in the hospital with unexpected complications relating to crohn’s disease. Because of this, I’m going to have to cancel the 8:30am & 4:15pm classes and SUP all week. The guys/gals at 8:30am or 4:15pm are welcome to come to any of our other classes (sorry for the inconvenience). SUP will work in with the regular 5:15pm CFW WOD. Thank you guys for understanding and we appreciate your prayers!


ME Squat 3-3-3-3-3 (on a 4 min timer)

ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)

Rest 5 minutes.


5 Push Ups
5 Squats
10 Burpees