Schedule Reminder:
5:30am WOD
6pm WOD
7pm WOD
7pm Mobility at our Lakeview Facility
7pm Endurance, with Coach Mark by the Lake.

To all Lincoln Square athletes: Please note that you may attend the Mobility class at our Lakeview facility and/or our Endurance Class with Coach Mark by the lake. No experience needed for either class. Please check in for weather updates if interested in the outdoor Endurance Class.

Endurance: Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. Workout will be scaled for anyone new to endurance.

NOTE: Please check Facebook or the CFD website for any weather related updates. We will try to post cancellations by 4:00 p.m.Questions? Text Coach Mark at 708-267-8234.

A1. Take 25 minutes-
Front Squat with pace (22×1): Find your heavy 3
-pace= 2 seconds down, 2 seconds in the hole, fast up, 1 second between reps.
-squat depth, pace and control are key. Once you have that, then add weight.
*Compare scores to 12.12.12

A2. Gymnastic accessory work-
Ring Support holds: 5 Sets: 30-60 seconds.
Between Frontsquat sets accumulate 30-60 seconds of ring support holds.
(Option to sub box support holds if needed)

Ring Support Holds Explained:
The simplest description of a support is to hold your body above the rings with straight arms. Most people’s first experience with ring training is entering the support position and shaking like a madman. This brings up a common misconception about the rings: that they are unstable. However, the rings have a fixed point of equilibrium. Push the rings and they will always, eventually, come back to where they started. So, if the instability you feel doesn’t come from the rings, where does it come from?

Your brain and central nervous system. Your brain is sending a signal to your arms to hold the rings still. Noise within the signal, like static on the radio, is what causes the shakes. As your signal to noise ratio improves, so does the stability of your support. The performance benefit here is that you are teaching your body to apply force more productively. Ring training is very effective at inducing this noise because the rings move in frictionless plane. The slightest change in muscular tension will cause movement in the rings because there is no friction to hold them in place.

There are four main things to look for in a proper support.

  1. Straight arms. There are no variations to this. A slight bend is not straight.
  2. Shoulders should be pushed down and chest up. Shoulders should not be drifting up toward your ears. You want to be actively pushing down on the rings at all times.
  3. Try to keep your arms off the straps and off your body as well. If you lock your arms against your sides, you are limiting the potential for movement, so you want to minimize contact between your lats and your arms.
  4. Lastly, you will also want to turn the rings out to about 30 to 45 degrees. Having the rings parallel is technically correct, but a support with rings turned out is more “mature.”


C. “Tabata Something Else”
20 seconds on/ 10 seconds off for 8 Rounds at each station.
*Recording your lowest round from each station
**Compare scores to 8.27.12
-Rest 1 minute between each station.

Congrats to Mike, Ellie, and Kyle for receiving their level 1 CrossFit Cert over the weekend.  Hoozah!
Congrats to Mike, Ellie, and Kyle for receiving their level 1 CrossFit Cert over the weekend. Hoozah!