Our standard 1k run is the block plus the church run – so out the back door, but to finish, pass the back door, and then enter through the front door (via the parking lot).
The plate push was accomplished by placing a bumper plate (45lb for guys, 25lb for girls) on a towel and then pushing it across the court. 1 Plate Push = down and back the length of the basketball court.
Wall Walk(ers) were done wherever you could find available wall space was. Although the standard is often expressed as “chest to the wall,” this often encourages athletes to walk their hands within three feet and then simply collapse the core and over-arch their backs in order to make their chests touch. Instead, the standard for Thursday night was “hands as close to the wall as is manageable.” The goal being that each person could maintain good body position (tight mid-line maintained through-out) while achieving an endpoint that suited their own ability.
One Bear Complex = 1 deadlift, 1 power clean (from the floor), 1 front squat, 1 push press, 1 thruster. Movements had to be individualized; i.e., no squat cleans into a thruster to take the place of the clean-front squat-push press triumvirate. Rx’d weight for 75lbs for the ladies, 115lbs for the guys.
Sub for the 48 burpees was 48 burpees.
And if you’re unsure of what to talk about with your fellow CFDCer tonight, here’s a little conversation starter for you all: check out this article from Ms. Penny Love Hoff of the Huffington Post, as well as some follow-up food for thought from CF One World. (Cheers to Tex and CF Dupont for the links).
Finally, best of luck to all lifters competing at the Gold Cup Challenge in New Jersey tomorrow, which I believe includes Henry, Reggie, Jenn Sargent, and Coach Mike Choi. If you have access to a computer tomorrow, be sure to log on to East Coast Gold’s website to watch the meet webcast LIVE!