6 members of the CFD Powerlifting Team will be competing in the APF / AAPF meet in Sycamore this weekend. Wish Katie Hartmann, Sarah Lind, Monique Caspillan, Drew Peterson, Max Scuorzo and Brian Murphey good luck today if you can. They have been training their @$$es off for the past 7 – 10 weeks to set some new squat, bench and deadlift records. If you are interested in learning more please contact us. We have about 15 athletes training for the next meet on April 12th in Sun Prairie, WI and will have more upcoming meets later in 2014.
8a, 10a, 11a – Team WODs
9a – Powerlifting & SWOD
12p – Olympic Lifting, accessory lifts & mobility (90 min class)
Lincoln Square CFD:
10a – Team WOD
** Also note that all CFD athletes looking to complete Games Open WOD 14.3 can do it at CFD LS this Sunday from 12p – 3p.
Team WOD Details:
A. (15 Min) Warm Up focus on full depth in squat position.
B. (5 min) Bring Sally up, Bring Sally down 45/35
** Following the directions in the song “Flower” by Moby complete as many reps as possible
** Rx is 45/35 or scaled appropriately to KB Goblet squats or air squats.
** If using an oly bar, please do not drop an empty bar.
C. (30 Min) 5K Row + Chipper + AB Mats
Station 1 – 300 meter Row
Station 2 – Chipper
100 Plate Squats (15/10)
80 Push Ups
60 Bar over Burpees
40 Hang Power Cleans (155/115)
60 Pull Ups
80 KB Swings to above head (55/35)
100 Lunges (1 step = 1 lunge)
Station 3 – Abmats
Details: working in teams of three, one person at each station. 300 m row is the pace car. Athletes switch stations when row is complete. If the team completes the chipper before the time cap, they start over. Score is total reps of the Chipper & Ab Mats.
Powerlifting & SWOD
I: Squat + Jump + Push Ups for 8 rounds (24 Min)
Min 1 – 3 Squats (start easy and add weight each round when you can)
Min 2 – 3 Box Jump for height (add height each time)
Min 3 – 7 Push Ups (dynamic style)
II: Strict Shoulder Press – 4 sets of 10 with little rest in between. Add weight when you need to.
** This should take no more than 8 min. 1 min rest in between each set.
III: Partner Pull Up + Wheel Barrel AMRAP – 8 Min
** A photo of the 1st ever Lift Lifting class. Tuesdays – 8p @ CFD LS.