Stock markets


Stock markets

The stock market has it’s ups and downs. Take a look at the stock below. It’s obvious that it’s not doing so well. Would you invest in it? Probably not, the way it’s headed. It started out good, had a couple nice days, but it mostly sucks.

shitty progress

What you can’t tell is that’s only a small snapshot of the big picture. That last picture was only 14 days. The next one shows 38 days (with the 14 days in the middle).

big picture

Take this example and think about your training. Some days you come to the gym, and everything feels fast and light. Other days, you have trouble with the warm-up. What do you do on the ‘down’ days? How do you react? Frustration? Anger? Maybe you need to take a step back and look at the big picture. If you only focus on the day (or week), you may have those negative feelings. Like you’re not progressing – becoming stagnant. But look at the journey from a few months ago. Look at how far you’ve come. Look at where you’re headed in the long run.

Don’t expect every day to be a PR day. It can’t be. Use the struggles you encounter to learn something about yourself. Demand more of yourself. Take pride in the trek.

Front Squat
7 sets x 3 reps
Hold the bottom of the squat for 5 seconds

Compare to March 12/13

MC has a solid overhead squat

MC has a solid overhead squat

45 Responses

  1. Ginette

    Warm up x1
    Group work
    WOD: front squats:3-3-3-3-3-3-3 (5 seconds)

    25-30-35-40-45-50-55-60 ( thanks for the push Emma)

    Cash out : figure 4 and double unders
    Great class Kevin, great work everyone!!!!

  2. Valerie Arseneau

    Mob + WUx1
    Only WU once to have time to foam roll.

    Calve smashy-smash with Daph.
    more leg and elbow torture.

    Front Squat
    7 sets x 3 reps
    Hold the bottom of the squat for 5 seconds
    65-75-80-85-90-95(F) – 90(F)
    Nice sharing the bar Daph.

    Had a love hate relationship with this one. Good and short but legs forgot to show up at the gym today. Fail on the 3rd rep of the last 2 set. Not bad tho. I was aiming for 95 and I almost got it.

    Cash out Max DU in 90sec.
    I misunderstood and thought it was the max in a row. Did 9. had around 35 DU during the 90 sec.

  3. Blake

    Mob / WU x 1
    Forearm-squeeze / bicep barbell-roll
    Group “Sally Up” Warmup

    Front Squat w/ 5 sec Holds (7 x 3)
    115 – 125 – 135 – 145 – 155 – 165 – 180 (10# PR)
    Thanks for sharing the bar Josh!

    Rick Flair Stretch

    Max DUs in 90 sec
    — 27 Doubles
    Had a really nice single-double-single rhythm going for a bit.

  4. Kelly B

    WU X 2
    Group WU

    Front Squat
    7 sets x 3 reps (hold 5 secs)

    Thanks for the push Glenda πŸ™‚

    Cashout: Figure 4 and max DU’s in 90 secs.

    Great class Kevin!

  5. Marcel & Heidi

    In case some have not seen the note on the whiteboard, Heidi & I are extending an invite to CFM members (and significant others) for a get together at our house on Saturday Nov. 16 @ 8 PM. The GSP vs Hendricks UFC fight will be on, but if that’s not your thing come anyway. It’s a good opportunity to socialize, have a few drinks and have something to eat. The address is on the board and I’ll put our email so you can let me know if your coming, we hope to see you Saturday.

  6. jeff

    please note that if you are in the afternoon/evening classes I have cleared the waitlist to get everyone in, please show up early if possible and be warmed up and ready to go at the scheduled time! And come ready to kick some front squat ass! πŸ™‚

  7. David

    WU x 2
    Group WU

    7x 3 Front Squats
    with 5 sec hold at bottom
    95-135-165-185-205-225 (fail) – 205

    Figure 4 – 30 sec each leg x 2
    90 sec max DU – 106 (100 unbroken!!!)

    1. Lora

      Awesome! Congrats on the DUs! 100 unbroken DUs gets you into the “Trophy Case”.

      And very impressive weight on the Front Squats. πŸ™‚

  8. Crystal

    Mob WU X 1
    Group WU/Mob

    7X3 Front Squats with 5 sec hold
    55-65-70-75-80-85-85 Wrist killer!

    Figure 4
    90 sec max DU…um 10 maybe lol got a few good ass wippins’ tho! πŸ™‚

  9. Kevin Mack

    WU x 1
    Group WU

    7x 3 Front Squats
    with 5 sec hold at bottom
    65-95-115-135-155-175-185# (60# PR from Mar. 12/13)

    Figure 4 – 30 sec each leg x 2
    90 sec max DU – 8

  10. Shane Hayes

    Wu x 1
    Partner calf torture, thanks gilles
    7 x 3 pause front squats (5 sec) pause
    145/ 165/ 185/ 195/ 205/ 225/ 235 x 2 elbows dropped on third lift… Great sharing the bar with you Gilles.
    Cash out, figure 4.
    Max du’s for 90 second. Not sure how many just trying to work on technique strung about 30 together.
    Great class Kevin.
    Great work 6 amer’s!

  11. jonesy

    500m row 2:03 pr:5 sec.
    Front squats
    partner with Heather, thanks for the push
    7×3 pause for 5 sec at the bottom
    65 – 75 – 85 – 95 -105 – 115 – 125 # ( PR # 40 )

    Fun class! Sally ass Thanks Lora

  12. Dave H

    Wu – bring Sally up.
    Front Squats
    7Γ—3 – 5 sec at the bottom
    135–155 –165-175 -185-195×2-185

    Great class Jeff! Thanks for muscle up tips.

  13. Frank

    Wu x1
    group wu

    Front Squats
    7Γ—3 – 5 sec at the bottom
    135-155-175-195-215-225(2)- no time for 7th set
    1 rep PR @ 225#
    great job Jeff L, Jack, and Lance!

  14. Jen C

    Partner calf torture + Group Wup with 15lb bar and Sally Up

    7 x 3 rep with 5 sec pause with each front squat

    35, 40, 45, 50, 55, 60, 65, 70, 75, 80

    Thanks for sharing the bar Tom πŸ™‚

    I was late so I missed Mob and Individual Wup – stayed and did the regular Wup x1

  15. Jack

    Wod: 5 sec pause front squats

    7 x 3

    135 x 3
    155 x 3
    175 x 3
    185 x 3
    195 x 2
    195 x 2
    195 x 2

    Could not get that last rep at 195. Couldn’t keep arms up.

    Still a pr. Only got to 175 last time.

  16. Jeremy L

    WU x 1 as posted on the board.
    Muscle up progression . Need to keep working on that kip

    Front squat : 7 sets of 3 with 5 second pause – up to 225. ( pr of 50# since March:))

    Fun sharing the bar with you Craig, Chris and Joey.

    Fun class as always Jeff!

  17. Jeff L

    WU X 1

    Sally up front squat with 45# bar
    Group mobility

    Front squats with 5 sec pause

    7 X 3


    10# PR over March 12/13

    Great sharing the bar tonight Lance, Frank and Jack!

  18. Craig H

    Sally with 45# bar
    group mob

    Front Squat with 5 sec pause 7×3
    pr for front squat 205 was my 1rm
    Good job on the bar tonight Chris Jeremy and Joey

    1. Jeremy L

      Nice job on almost getting the muscle up. Think you could have got it if you kept your hands tight to your body. You little tank!

  19. Steph L


    Group WU Sally 35# Bar
    Group Mobility

    Front Squats with 5 Sec Hold: x3

    Cashout: 90sec Double Unders 156

  20. Jenn B

    Mob, WU & Group WU with Sally

    Front Squats (5 sec Holds) w/ Pete & Amanda
    3x 70-80-90-95-100-105-110

    Plank holds 30sec on/off x10 w/ Sarah (thanks for joining me)

  21. Melanie

    WU x 1
    Group WU

    WOD: Front squat (7×3 with 5 sec hold)

    55-65-70-75-85-95 – ran out of time for 7th set (would have tried 105)

    Cashout: Figure 4 + Max DU in 90sec = 67

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