1.) Lincoln Square Grand Opening and Murph Event + BBQ + Paleo Potluck:  Registration is now open for Murph.  Talk to your friends, call your Mother, determine which heat you want in on and register ASAP!


2.) Meat Share – Order deadline is Thursday Aug 10th by 10a (delivery this Saturday @ 10a) –  MEAT PURCHASE LINK!

3.) Outdoor Yoga with Maggie Nelson, this Sunday.  Check website for more details!

4.) Next Paleo Challenge: September.  Details to come!

5.) Last Summer Beach WOD, 3rd Installment: Saturday 8/31.  Check website for details.

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 4:00p.m.Questions? Text Coach Mark at 708-267-8234.

7pm Mobility Class Focus: (lakeview facility)  Free your Hips, Free your Power!

A1. Take 25 minutes-
Bench Press:
Advanced: Find your heavy 1 for the day
Intermediate: Find your heavy 3
Beginners: Sets of 5

A2. Bench Conditioning-
Take 50% of your max for the day,
3 Sets:
Max reps @ 50% of your heavy
Rest 2 minutes

A3. Gymnastic accessory work-
Ring Support holds: 5 Sets: 30-60 seconds.
Between Bench Press 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.

  • Straight arms. There are no variations to this. A slight bend is not straight.
  • 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.
  • 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.
  • 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.”

B. 22 minute Amrap
Row Relay + Active rest station
-In Teams of 2, alternating between rower and active rest station
Rotate every 500 meters, accumulating as much distance between both partners over 22 minutes.
Active rest station = Abmat situps

Just when you thought running out of weight was a problem, Nick performing a Turkish Getup with the mighty Christina

Just when you thought running out of weight was a problem, Nick performing a Turkish Getup with the mighty Christina!