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 too...no 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)
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  - rest 1min A2. Dips 5 x 4-6  - 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