Athletes Please Note Laura is not training at the gym today so the gym will only be open until around the post Noon time.

* Yoga Series starts this Sunday, January 11th @ 9:15 AM. No additional cost, but it counts as a normal class on your membership. Bring your own mat. This will be a 6 week series.

** Paleo Challenge starts February 2nd, info HERE.

*** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th.

WOD:

1) Snatch: 3 @ 60%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 5 more lifts to Establish a Max for Day

Warm-up as needed. Triples and Doubles should be drop and reset. All reps are full squat. Don’t perform more than the allotted reps. If you’re competing at Wodapalooza next week build no heavier than 90%, and take only 3 additional lifts.

2) Clean and Jerk: 3 @ 60%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 5 more lifts to Establish a Max for Day

Warm-up as needed. Triples and Doubles should be drop and reset. All reps are full squat and split jerk. Don’t perform more than the allotted reps. Wodapalooza athletes omit this portion of training.

5) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

4) Row: 10 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace. Ball park pace should be somewhere around your 1K PR pace. Wodapalooza Athletes Omit this portion of training.

5) Romanian Deadlift: 5 sets of 6 @ 72% of 1RM Clean

Rest 90-120 seconds between sets. Use straps if you need them/have them. Wodapalooza Athletes Omit this portion of training.

Wodapalooza Athletes:

2) Hang Clean + Front Squat + 2 Jerks: Establish a 1RM

Warm-up as needed. Be reasonable with the time spent on this keep it to 15-20 minutes to establish your 1RM. Hang Clean can be Power or Full Squat whichever you are most efficient at.

3) Wodapalooza WOD 5: Perform for time

Perform to completion if you can, regardless of the time it takes.

5) L-Sit: 1 Attempt at a Max Effort

Pile plates up to reach 6″ on the ground. Shut your mind off and push to absolute failure, this as much if not more a test of mental strength than physical. A max effort at this your entire body should be trembling.

6) Legless Rope Climb: 10 for time

Be smart and keep and eye on the clock learn to pace yourself appropriately on these.

7) Assault Bike:

30 seconds Max Effort, Rest as needed until full Recovery

1 minute Max Effort (pace based off of the 30 second piece), Rest as needed until full Recovery

2 minutes of 10 seconds Max Effort, 10 seconds Active Rest (i.e. easy pace), Rest as needed until full Recovery

50 Calories for time (moderate start to 15 second, push at a relatively hard pace until 45 seconds, then settle into a maintainable wattage, when you hit 40 calories shut your eyes and pour out everything you have).

We are down to just one Assault Bike so please share appropriately kids!

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments