7pm Outdoor Endurance Class, see below for details
7pm Mobility Class: Shoulder focus, (lakeview facility)
Lincoln Square athletes are welcome to attend either specialty class if interested!
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 focus: Shoulders (lakeview facility)
A. Take 20 minutes-
Deadlift: Find your heavy 1RM for the day.
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, perform Sets of 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.
*Compare scores to 4.22.13
The Wendler equation is a great way to calculate your estimated 1RM based on your 3rm and 5rm efforts today. The Wendler equation helps you determine your 1RM without having to actually find your 1RM. Beginners and Intermediate lifters might not be ready for that max effort lift, but the equation will give you something realistic to shoot for as your experience and mobility/stability increase.
The formula is (weight x reps x 0.0333) + weight = Estimated 1RM
B. For time:
1000 meter Row
Pushpress 95/65lbs – 50 reps
Pullups – 40 reps
Sumo Deadlift Highpull 95/65lbs – 30 reps
Thrusters 95/65lbs – 20 reps
Bar facing Burpees – 10 reps
*18 minute time cap