WOD: 11/16/18

RSVP for the CFM Friendsgiving Dinner next Wednesday, 7/21/18 at 7:00 PM (see details on yesterday’s post).  Regarding donations, our local firefighters recommended that we support the Red Cross efforts.  You can click: Red Cross Website, or text the word CAWILDFIRES to 90999 to make a $10 donation.  For specific donations, coach Demaris has friends and family (Michael and Lindsy Zuniga) that have lost their entire home, and are literally sleeping couch-to-cough every night – and need our help. Click here to see their Go Fund Me page Notes:  There has been lots of clothing already donated, and they have no home, so there is no room for more clothes (or toys or school supplies – yet). They have commented that the best way to donate is cash and gift cards for restaurants and grocery stores. 

Thanksgiving Week Schedule
Monday & Tuesday: Regular Class Schedule
Wednesday: Regular Morning Schedule, 3:30 PM, & 4:30 PM (5:30 PM & 6:00 PM closed for Friendsgiving Party)
Thursday & Friday: Closed for Thanksgiving Holiday
Saturday: Regular Schedule (Open Gym 8:00 AM – 10:00 AM)
Boot Camp Schedule: Monday Regular Class, Tuesday Night (Wednesday class is moved to Tuesday), and next week will have FOUR classes on Monday through Thursday.

Olympic
EMOM 10:
2 Hi-Hang (Vertical Torso) Cleans

Strength/Skill/Stability
35 Minutes, resting as needed between movements
Double KB Front Squat x 8 Reps (advanced: Goblet Pistol Squats x 8 each leg)
Double Handle Bent Row w/1-second hold @ top x 8 Reps
Single Leg Straight Leg Deadlift x 8 Reps each side
Close Grip Bench Press x 8 Reps
Farmer Carry x 80m
Flutter Kick x 30-45 Seconds

Prioritize :
1) Stability and ROM
2) Load
3) volume
(do not prioritize speed today)

*In order to maximize increases in physical capacity, it is not always beneficial to perform a traditional “Conditioning” workout (sometimes known as a “Met Con”) each day.  Instead, we sometimes forgo a traditional “sweat your face off” workout to develop new skills and build capacity across the musculature in the form of strength and stability.  Currently, the poor air quality has reminded us that today is another great opportunity to build capacity without conditioning.  This workout (and yesterday’s) is in place to address weaknesses in our positioning and failure-points of other foundational movements.  Move continuously through the movements, with moderate rest (approximately 45-60) seconds between movements.

Auxiliary
Walking Sled Drag w/harness: 4 x 60 seconds

1 thought on “WOD: 11/16/18

  1. DAVID. 19:35. 5(5)
    LUIS. 21:19
    KATHY 24:20. (5)
    EMILY. 24:40. 5
    SUSAN
    MICHELLE 24:50 5
    NATHAN. 24:14
    MICHELLE M 🙂
    CARLOS
    IVAN 23:12. 5
    SABRINA. 25:57. 5
    DAN. 19:24
    GREG. 21:32
    ETHAN. 22:15. MOD
    JEN. 20:10. 5
    STEVE 23:00 5
    BILLY
    HOLLY. 23;56
    ANDREA. 22:17. 5
    CRUZ. 23:20. 4+800 ROW
    NEIL. 20:58. 5
    JESUS. 30 SQUATS MOD
    ANTHONY. 20:15

    ALICIA. 20:00. MOD
    BEA. 21:12. 4 MOD
    ROBERT. 23:#6
    MAYRA. 22:00 5
    PAUL. 🙂
    JULIE. 23:56
    JEFF C. 22:50
    ART. 21:20. 4
    SAIRA. 26:01. 5
    HARLEY. 22:20

    JEN 22:24 5
    MERISSA. 21:38
    LOU. 31:00
    SEAN. 22:32
    SARA 🙂
    MONI. 24:37
    AMANDA. 22:32. 5

    KATIE 25:35
    CUTTONE
    RON 27:00
    TARA. 23:51
    ANDREW
    AMY. 26;03
    SHANNON. 22:10. 5
    SUE. 24:19. 5
    PAUL. 27:45. 5

    GUS. 23:12
    SHAWN. 21:11
    MER. 23:38
    ASH. DU
    DAVIN. 🙂
    MISSY. 24:37. 5
    GINA. 25:53. 5
    AARON. 5
    CHRIS. 23:17
    GOPI. 24:00. 5
    RAQUEL. 26:05
    RICH. 26:35

    Cam. 20:24
    RAQUEL. :0
    JESSICA. 21:30. 5
    KASEY. 22:21. 5
    MEILANI. 21:30. 5
    MARC. 20:22
    RICHIE
    REBECCA. 24:38. 5
    ERIKA. 25:03. 5
    YESSENIA. 24:51
    DAKOTA

    MARTIN. 18:56. 4
    CARLOS 20:29. 5
    SAM. 22:00. 5
    FRITO. 20:37
    VERONICA. 23:11 4
    NATILE. 23:50. 5
    JUSTIN. 24:45
    SHANNON 24:21 5
    BLANCA. 25:38. 5
    JEANNIE. 25:40 5
    MARIO. 25:28
    KAMI. 24:21. 5
    JR. 25:00. 5
    GABBY. 24:33
    TONY. 24;16 5
    JANET. 29:00
    JULIAN. 29:00

    DAY 3
    GABE. 15:27. 65

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