Props to team CFDC for a great job at the Mid-Atlantic Affiliate Team Challenge at CF-BWI this past weekend, and massive thank-you to our rabid fans, Erica, Mary Catherine, and Steph, for all the support! The team consisted of 3 women (Dre, Julia, & Coach Sara) and 3 men (Sebastian/Ben, Coach Chris/Salty, and, the ringer, Coach Tom Brose!). As usual, BWI put on a great event, which, spread over the course of 2 days, featured lots of barbells, lots of weight, and lot’s of teamwork (a full description of each event can be found at the bottom of this post).
Day 1 included a 2guy/2girl chipper with chest-to-bar pull-ups, OHS, over-the-bar burpees, and a massive prowler push, followed by a 1guy/1girl snatch ladder, with snatches taken in 10lb increments every 30 seconds, and, finally, a 2guy/2girl AMRAP rope climb and 275lb axle hold (1 climber, 3 people keeping the axle from touching the ground). Definitely a unique mix of events, with a bit of prowler flu and rope burn thrown in as lingering reminders of the days work. Day 2 was not to disappoint as things opened with a 1guy/1girl AMRAP event of 10 alternating Clusters (W 95#/M 135#) and 75m sandbag run (W~85#/M~125#), followed by another 2guy/2girl chipper of 300m row, 30 T2B, 30 DLs (W 155#/M 225#), 30 DB Thrusters (W 20#/M 35#), and 100 DUs. This event provided one of the best highlights of the weekend, as Tom, running in the anchor position, made it to the DUs with a little more than 1 minute left, and soon had the entire gym surrounding him and cheering him on. An awesome, awesome sight, and extremely well deserved. Without a doubt, this was an extremely fun time, and Team CFDC was spot on in its support of each other. Thanks again to all the competitors, and to all the supporters, both near and far.
Also, a big Thank You to Coach Mike Choi for filling in while Tom, Chris and Sara were in Baltimore for the competition. Sunday was day 3, the final day, in the first squat mini-cycle (those who missed getting their squats in can e-mail Chris to ask about alternative options, or leave a comment – it seems like there may be a group getting together on Tuesday to put the work in, with final details TBD).
Sets and reps were reversed from last week, so the total number of reps were the same, but the weight took a 5% jump from 75% to 80%. To prep the body and get everyone ready for their working weight, warm-up sets were programmed at 1 x 10 @30-35%, 1 x 8 @50%, 1 x 3 @65%, and 1 x 3 @75 % (the same weight used for last weeks sets of 6 reps).
A great exercise for targeting the hamstrings, class performed 3 sets of between three to five reps, using a partner to hold the ankles and performing a plyo push-up to assist returning to the kneeling position. For a great demo, watch the video below:
Simple and to the point, this will get the heart going while emphasizing posture control, especially when the push-ups get tough.
For a full run-down of each workout from this weekends Affiliate Team Challenge, see below. Hope everyone had a great weekend. See you all Tuesday.