Tuesday nights class went heavy and hard, building on the last few weeks emphasis on the Clean. After a general warmup, we progressed to:
2 sets of 5 Front Squats followed by 5 Push press
2 Sets of 3 Clean and Jerks

These sets were used as specific movement preparation. Had we been planning to use a heavier working weight, more ascending sets would have been used. For the main workout:
3 ROUNDS
90 SECONDS WORK/ 180 SECONDS REST
CLEAN AND JERK MAX REPS

This was done in a “ground to overhead” style, allowing power cleans, push presses, etc. Tops for the night was clearly Dan, who racked up 57 reps at 155lbs over the course of 3 rounds; awesome work Dan! After a brief respite the class finished with several rounds of Planks, V Sits and stretching. Post reps and weights to numbers since there was scant recording going on last night.

Additionally, with only a few days to go before CFDC’s participation in the FGB V fundraiser, we thought we’d give you the lowdown on our “recuperation” sponsors, Great Lakes Brewing and Sticky Fingers Bakery:

Great Lakes Brewing Co. is head-quartered in Cleveland, OH, which, for those of you who don’t know, was Brose’s old stomping grounds before he joined us here in D.C. Great Lakes Brewing opened their doors in 1988, and made huge inroads for a lot of other independent, mid-west brewers, especially for those with a more socially conscious attitude. Great Lakes Brewing is donating a range of their unique brews in support of our fundraising efforts, so be sure to check out their webpage & and products by clicking on the image above.

Sticky Fingers Bakery is owned and operated by our very own CFDCer Doron Petersan! Sticky Fingers is an all vegan bakery that makes the hands-down best baked goods in DC. Forget hours in line at hyper-inflated bakeries that are all show and no go. Sticky Fingers has been serving their deliciously ethical baked goods to an overwhelmingly thankful DC market since 2002. Many thanks to Doron and the rest of the Sticky Fingers crew for supporting our fundraising efforts with some delicious goodies – be sure to check out their webpage by clicking on the Sticky Fingers logo above. Better yet, just go visit the bakery in Columbia Heights!

So swing by SATURDAY between 10AM-12 Noon for the Fight Gone Bad workout followed by the “Nutrition Gone Bad” recovery: cupcakes and beer.

So what if it’s not paleo!?