Original photo credit: cstein96

Just kidding…

Warm-up: 3x…

15 squats
5 dive-bomber push-ups

Skill Work: The Deadlift

The rep scheme for this was 2×5 at each weight ramping up to working weight. One issue was that a few people were still struggling to keep the back pulled into a tight arch. Its imperative that the lifter focuses on pulling in tight before the bar moves, and doesn’t let the arch reverse itself.

Now, seeing that the CF Games was last weekend and we worked on Deadlifts, can you guess what the workout for class was?

Workout: 5x for time…

5 Deadlifts
10 Burpees

Steve O. did the workout per CF Games standards (275lbs for the DL) and finished in under 4 minutes. What we saw from him was about as much output as he could possibly bring, and it was impressive. Also evident was the power of a simple couplet of weightlifting and calisthentics. The shorter workouts done at maximum intensity leave no doubt to the efficacy of our approach to fitness.

RESULTS!!!

Finisher:

Tom didn’t let anyone off the hook after doing the workout (except Steve). Class was split into two groups of three and we had ourselves a rowing competition.

Complete 1000m on the rower with each team member rowing 300ms each. Why 300m? To take into account the distance traveled after you’ve stopped rowing.

Team Tom, John, and Sara finished first…but James knocked the seat off the other rower.

Finisher Part II: Complete as many rounds as possible in 4 minutes of…

10 push-ups
10 sit-ups

Tom had the most with 8 completed rounds!

With that done, and some stretching, class was done! Get plenty of rest for Sunday’s class!

One more thing. Tom made that announcement again about firing whoever doesn’t go to the CF Games next year. So you have some 51 weeks to get your finances in order, vacations planned, and your weaknesses fixed!