12.04.12 Don’t be a cherry picker

HOLIDAY PARTY IS SATURDAY AT THE GYM FROM 7 TO 10!


Cherry picking

Did you see the new December surprise on the blog (scroll allllll the way down... then come back). YEP! From now on, we'll be posting tomorrow's WOD* in addition to today's WOD. I field LOTS of questions each day about what's coming up tomorrow, so I decided to start sharing it.
BUT - I'm not offering up this info so that you can become a cherry picker. Instead, I want to give you extra info to help you can plan your rest days and choose your training days. Ultimately, we're all adults and when you decide to train is up to you.
BUT, if you are a:
- newcomer who avoids "scary" movements like handstand push ups, box jumps and rope climbs**... OR A
- bodyweight specialist who avoids Olympic lifting days... OR A
- big strong hoss who dodges burpees and running...
Then don't complain if you don't make progress at those movements. I also understand that it's more fun to do the stuff you're good at... so use the new WOD info on the blog to build a challenging training schedule, and don't forget to have some fun along the way.

*WOD: that means workout of the day for you new folks.
**Face your fears. Your coaches will help you scale any movement as needed.



Don't be a cherry picker.

Laura S reppin' CFM in Brazil!

Workout of the Day

A. Deadlift: 4 sets of 6 to 8 reps, rest 2min
B. "Michael":
3 rounds for time:
800m run
50 back extensions
50 situps

And coming tomorrow...

A1. Press: 3 sets of 6-8 @2211 tempo, rest 60sec
A2. Weighted Pullup: 3 sets of 2-3 @2112 tempo, rest 2min
B. For time: 9 thrusters
5 manmakers*
7 thrusters
4 manmakers
5 thrusters
3 manmakers
3 thrusters
2 manmakers
1 thruster
1 manmaker
*Man Maker - with a kettlebell in each hand, drop into push up, push into top of push up position, perform a 1-arm row per hand where the elbow travels much higher than the back; pull legs in, perform a squat clean thruster with kettlebells... that is one rep

Join the discussion 4 Comments

  • Lis Saunders says:

    Check out Laura on today's blog reppin' CFM in Brazil!
    Brianne & Lynn – I'm afraid of the two of you making jello shots together. I'd like to request some varied flavor options, however :).
    Hey Nina – so that Fred & the other icky boys don't get mad at us for excluding them again, would you be cool w doing a big group dinner & drinks on the 14th, rather than just ladies night? We can just have them all cook for us and wait on us :)… orrrrr, I guess we could all just go out to eat… maybe Urban pL8?

    • Brianne Elaine Verraneault says:

      Don't be scerred! Me Lynn Suzanne+Jello Shots will be fun times. Flavor requests now being accepted 🙂 PS – CFM dinner with peeps sounds like a goooooooooooood time! If it's Urban Pl8 though let's be sure to do it when I don't have to work………………

  • Lis Saunders says:

    Check out Laura on today's blog reppin' CFM in Brazil!
    Brianne & Lynn – I'm afraid of the two of you making jello shots together. I'd like to request some varied flavor options, however :).
    Hey Nina – so that Fred & the other icky boys don't get mad at us for excluding them again, would you be cool w doing a big group dinner & drinks on the 14th, rather than just ladies night? We can just have them all cook for us and wait on us :)… orrrrr, I guess we could all just go out to eat… maybe Urban pL8?

  • Lis Saunders says:

    CFM Community! Many of you know Brian (Bri) who typically works out in the 5pm classes and CRUSHED the Whole Life Challenge. He was recently laid off from his job and is looking for a new position in corporate accounting. If you know of anything, please shoot him a private message on Facebook.

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