One of the most rewarding parts about coaching at CFQ is progress.  Not our progress...but yours.   Today was  one of those days where bursting from pride was a possibility.  The lovely Lisa has been battling some serious barriers in her training for quite some time.  Instead of giving up in frustration, she put her energy into working harder.  Through a modified training program and some serious nutrition determination (with Haute Life) she got her mobility back and has started seeing some amazing strength gains.

This morning she put up a HUGE deadlift PR and I'm pretty sure she had more in her!  (it should be noted it was a very pretty PR ugly back curving happening!)

Congratulations Lisa....your hard work is paying off and you deserve all the pretty PR's in the world!

Weekly Warm-up Mobility:  Accumulate 2mins psoas stretching/side Double Under Practice (2 mins)

2 Rounds:

  • 10-15 Ring Rows (controlled tempo)
  • 15-20 Scapular Push-ups
  • 10-15 Squats with band around knees (controlled tempo)
  • 10-15 Low Box Step-ups
  • 2-6 Cast Wall Walks
  • Part 1:

    NEW Q's: A1. Back Squat 3 x 5 sets across - rest 90sec (add 5-10lbs more than last time) A2. Dips 4 x 6-10 - rest 90sec

    VETERAN Q's: A1. Front Squat 5 x 2-4 [3011] - rest 1min A2. Dips 5 x 4-6 [3011] - rest 1min

    Part 2: BENCHMARK WOD #3 As Many Rounds as Possible in 10mins:

    • 8 Heavy Dumbbell Thrusters (use 50% of 1RM push press OR 65% 1RM press)
    • 8 Burpees
    • 32 Double Unders