Track your progress!

I sound like a broken record, right?
But seriously, it’s important. If you don’t already have the Zen Planner app for iPhone, GET IT. Or if you don’t have an iPhone, you can track your workouts through Zen Planner online. OR you can just use a good old-fashioned notebook. OR buy a Success Journal in the Pro Shop.
I don’t care which way you track your lifts, but DO IT.
And come to class knowing what you lifted the last time we did that lift. So today you’ll need to know what you did for your max weighted pull up when we tested it last Thursday.
Next week, you’ll need to know how many reps you did on Monday of that burnout set of back squats. You’ll need to know what you did for your deadlift max last week. And you’ll need to know what you just bench pressed yesterday. You’ll also need to know what you do on overhead squat tomorrow, but we’re getting ahead of ourselves…
These are important numbers to track to continue making progress and getting stronger!
If you missed a max day, don’t worry. The coaches will help you figure out a starting point. You can also take advantage of Sunday Open Gym time to come in and test those lifts or make up a strength day that you missed.
BUT IT’S NOT YOUR COACH’S JOB TO KNOW WHAT YOU LIFTED FROM ONE WEEK TO THE NEXT.
Put on your big boy/girl pants and track it.

NO CLASSES AT CFM SATURDAY!

We’ll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah if you’d like to volunteer or if you still want to register a team.

ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!

Here’s why you should come:

THIS GUY is DJing… … …
No, not that guy. POB, the one in the back on the left. He’s totally gonna make us Macarena.

Yoga tonight at 8:15p!

Workout of the Day

A. Pull ups: Weighted pull ups – 5-5-5+ at 75% of last week’s 1 rep-max OR 5-5-5+ strict pull ups OR pull up negatives 5-5-5
Rest 3 minutes between sets
B. As many rounds & reps as possible in 10 minutes:
5 ring dips
5 wall balls 20/14
5 box jumps 24/20

And coming tomorrow…BENCHMARK FRIDAY

A. Overhead squat: In 12 minutes, work to a heavy single.
B. “Cindy”:
As many rounds as possible in 20 minutes of –
5 pull ups
10 push ups
15 air squats

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