heads up, asses down

CFSB the end

Josh — Sat, 21 Nov 2009 13:33:28 +0000

Shoulder Press
5-3-3-1-1-1-1

MetCon off ACF

Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a doctor that doesn’t like the squat is asked, “by what method should your patient get off of the toilet?” they are at a loss for words.

CFSB w6d5

Josh — Fri, 20 Nov 2009 09:00:17 +0000

Front Squat
3 x 5
or
5 x 3

Back Squat
1 x 20

Metcon off Www.

CFSB w6d4

Josh — Thu, 19 Nov 2009 14:37:48 +0000

MetCon
ACF WOD

CFSB w6d3

Josh — Wed, 18 Nov 2009 09:30:58 +0000

Rest Day

CFSB w6d2

Josh — Tue, 17 Nov 2009 07:05:25 +0000

Deadlift
5-3-3-1-1-1-1
&
1 x 20

then…

10-9-8-7-6-5-4-3-2-1
Push Press – 135#
10 Situps

For Time

So your presses ladder down from 10-1 but you ALWAYS do 10 situps. The suggested weight is for Fehn as I’m sure you’ve figured out by now.

CFSB w6d1

Josh — Mon, 16 Nov 2009 14:23:13 +0000

Back Squat
5-3-3-1-1-1-1

then…

MetCon that ACF is doing today

CFSB w5d7

Josh — Sun, 15 Nov 2009 07:57:20 +0000

Rest Day

CFSB w5d6

Josh — Sat, 14 Nov 2009 14:30:30 +0000

Press
3 x 5
or
5 x 3

MetCon
Same as ACF today

CFSB w5d5

Josh — Fri, 13 Nov 2009 06:53:39 +0000

Front Squats
3-3-3-3-3

Skill Developement
Practice your L-sits. Spend a total of 5 minutes in them using parallettes or dumbbells.

***********************

No MetCon today so bust your asses on these 3s. Here’s a pointer that will help you get set up correctly on them. Start with an empty bar and curl it up to your clavicle aka collar bones. Now release your hands and stick them straight out like you’re imitating a sleepwalker or Frankenstein. (I couldn’t decide on which example to use so I went with both). Anyway now with the bar balancing on your shoulders/chest nearly choking you out perform a full deep squat.

When we do our FSs it is with high elbows like when we receive cleans. When you hit the bottom of the squat the elbows rising should initiate the start back up. This will roll that weight back closer to your centerline making it easier to drive off your heels.

CFSB w5d4

Josh — Thu, 12 Nov 2009 05:23:44 +0000

MetCon that my box did on Monday…

With an empty 45# bar perform 100 reps of each of the following movements:

Back Squat
Push Press
Overhead Squat
Hang Squat Clean

Post time to comments.

You can complete these in whatever order you choose but you MUST complete the full 100 reps before moving on to the next exercise. Seem too easy does it? Toss some weight on that bar then. If you make the bed you have to sleep in it though so be careful.

I used 65# and it took me FORRRREEEEVVVER (36 minutes and change). I’d suggest getting the harder exercises out of the way first. My order was OHS, HSC, PP, BS.