MON 02.11.13

Record your workouts

Last week we announced you can track your workouts through Zen Planner online (use the login you got when you started at CFM) or using their iPhone app.
Tracking your workouts will help you make quicker progress in the gym and helps your coaches help you.
If every time we back squat, you have no record of the weight used last time we squatted, you’ll spend your first few sets guessing at a good starting weight. Instead, track those numbers so you know exactly what you did last time and we can hopefully add a little weight next time around.
Note: new students are different. We’ll use your first few workouts to determine your starting weights for lifts and modifications for other movements.
Want to get better at pullups? When you approach your coach to ask for help, we might take a look at your training records (which we can see through Zen Planner…so cool!) and be able to recommend some additional work to complement what you’re doing in the gym. Or we might see that perhaps the reason you’re struggling with pull ups is that you avoid them every time they come up in a workout. Hint: today. pull ups. be here.
It’s also important to take a few minutes before class to review the workout of the day and your past results at similar workouts to decide what your starting weight will be or what modifications you might make. Your coach in class will always help with this, but checking your numbers during class can eat up valuable training time.
Come prepared and track your progress! It makes a big difference!

Olympic Lifting Seminar with Travis Cooper

Sunday, March 10th, Travis Cooper will be joining us for a six-hour seminar (9a-4p with an hour break for lunch) to teach us the finer points of the snatch and clean & jerk. Travis has competed and coached at the national & world levels. He is now a member of Team MDUSA and aspires to compete in the 2016 Olympics.
Register now! This seminar is limited to 24 athletes (8 spaces are already full!). Athletes and coaches of all levels will benefit from this course.

$75.00 – CFM Members
$85.00 – CFM Guests

Visit the FB event page for the seminar timeline and more info about Travis.

Workout of the Day

A. As many rounds & reps as possible in 15 minutes of:
1 chest-to-bar (CTB) pull up
1 box jumps (24/20)
2 CTB pull ups
2 box jumps
3 CTB chin ups
3 box jumps
… And so on, each round increasing by one rep until time expires.

Score= total reps

B1. Three rounds: Powell Raise 8-10, 30sec rest
Dumbbell External Rotation 8-10, 60sec rest

And coming tomorrow…

A. Power Clean 3-3-3-3-3-3-3, every 3min
B. 5 rounds for time:
12 toes-to-bar
10 wall balls 20/14#

1 thought on “MON 02.11.13”

  1. I just put in my workout results for today….a little geeked about it too lol. I feel like I'm on the computer all the time so this will definitely help me with keeping track of things. 🙂

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