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.
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).
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
Mobility
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!!!!
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.
Just looked up last time. 5# PR 🙂
Nice pic Marie!
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
Cashout:
Max DUs in 90 sec
— 27 Doubles
Had a really nice single-double-single rhythm going for a bit.
That is the best stretch. WOOOOO !!!
Just notice, you made the same comment about that stretch last time, and I replied pretty much the same thing as well… HISTORY REPEATS ITSELF!!!
Oh no…not the Sally Up WU! :/
It was a “special treat” for the 7am class. I’m not sure what the other coaches have planned for the rest of today… 🙂
Mobility
WU X 2
Group WU
WOD:
Front Squat
7 sets x 3 reps (hold 5 secs)
35-40-45-50-55-65-75-80-85-90
Thanks for the push Glenda 🙂
Cashout: Figure 4 and max DU’s in 90 secs.
Great class Kevin!
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.
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! 🙂
Thanks for letting us know. I didn’t get an email to tell me I got into a class…
Kevin, is zenplanner working ok?
WU x 2
Group WU
WOD:
7x 3 Front Squats
with 5 sec hold at bottom
95-135-165-185-205-225 (fail) – 205
Cash-out:
Figure 4 – 30 sec each leg x 2
90 sec max DU – 106 (100 unbroken!!!)
Wowzers!! Good job! That is some serious front squats and awesome on the DU’s!
Awesome! Congrats on the DUs! 100 unbroken DUs gets you into the “Trophy Case”.
And very impressive weight on the Front Squats. 🙂
Mob WU X 1
Group WU/Mob
WOD
7X3 Front Squats with 5 sec hold
55-65-70-75-80-85-85 Wrist killer!
Cashout
Figure 4
90 sec max DU…um 10 maybe lol got a few good ass wippins’ tho! 🙂
WU x 1
Group WU
WOD:
7x 3 Front Squats
with 5 sec hold at bottom
65-95-115-135-155-175-185# (60# PR from Mar. 12/13)
Cash-out:
Figure 4 – 30 sec each leg x 2
90 sec max DU – 8
Wow Great PR!!! Good Job!
Sweet Jebus! Huge PR! Incredible progress, Kevin. Congrats! 😀
Thank you.
So impressed with your progress Kevin!
Mobility
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!
Mobility
Wux2
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
YES! Nice PRs Pam. You are making excellent progress 😀
Mobility
Wu – bring Sally up.
Front Squats
7×3 – 5 sec at the bottom
135–155 –165-175 -185-195×2-185
Great class Jeff! Thanks for muscle up tips.
mob wux1
group wu
calf and quad torture thank Shane
front squat 5 sec pause 7×3
95-135-155-165-175-185-190 x 2 1 rep less
thank for sharing the bar Shane
Mobility
Special WU x 1
Sally Up WU 35#
Barbell rolling
Lacrosse ball
WOD:
Front Squat x 3 (5 sec hold)
65-75-80-85-85-90
Front squats with 5 second pause (gross) with Pete and Brander!
3x 70-80-90-95-100-105-110
Wu x1
group wu
Front Squats
7×3 – 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!
Partner calf torture + Group Wup with 15lb bar and Sally Up
WOD:
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 🙂
I was late so I missed Mob and Individual Wup – stayed and did the regular Wup x1
Mobility
Wux1
Group Wu Bring Sally up
group mobility calf smash
Front Squats x3
135-155-175-195-215-225
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.
Mobility
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!
Insane PR!
your squats were solid tonight
Huge PR Jeremy! WOW!! Congrats 🙂
Mobility
WU X 1
Sally up front squat with 45# bar
Group mobility
Front squats with 5 sec pause
7 X 3
135-155-175-195-215-235-245
10# PR over March 12/13
Great sharing the bar tonight Lance, Frank and Jack!
mob
wu
Sally with 45# bar
group mob
Front Squat with 5 sec pause 7×3
135,155,165,175,185,195,205
pr for front squat 205 was my 1rm
Good job on the bar tonight Chris Jeremy and Joey
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!
Mobility
WUx1
Group WU Sally 35# Bar
Group Mobility
Front Squats with 5 Sec Hold: x3
50-60-70-80-90-100-110(PR)
Cashout: 90sec Double Unders 156
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)
Mobility
Posted WU
Group WU & mobility
WOD
Front squats (5sec hold) x3
50-55-60-65-70-70 (2)-70
Mobility
WOD
Pause Front Squats (7 x 3)
5 second hold at bottom
95-115-135-135-155-165-175#
10# PR over March 12/13
WOD: Front Squats 7 x 3
95-105-115-125-135-140-140
Fun sharing the bar with you MN and Joey.
Muscle up progressions
Mobility
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