Tomorrow is Josh’s last day with us before he moves out to Long Island.  Let’s see a strong showing from the 6am crew to send him off a sweaty mess!

The Deadlift seems to be working well on Friday, we will continue to program it on Friday with the option for intermediates to perform Romanian Deadlifts instead on assigned days.

What the fuck is a intermediate?!
As we have grown in membership, some of our senior members are growing as well, and that means adding weight to the bar becomes harder and harder.  A beginner is not a beginner is the sense of training, but in adaptation. See chart below.

Adding 10 lbs to lower body lifts and 5 lbs to upper body lifts only lasts so long. Beginners can keep this adaptation on a daily basis but as they start to fail, the adaptation starts to move towards a weekly basis.  Though harder an intermediate is stronger and adapts better to loads, the only thing needed besides a new adaptation is time spend under the bar.  You will see intermediate programing from now on and people will be ASSIGNED intermediate programing, they are not given the choice to pick.  If a coach has told you to take a 5 by 3 approach on a lift, it is because he or she knows that you teetering on the edge of intermediate and they want you to keep your gains as long as possible. If you have direct questions for a coach, Sam or Steve will explain it personally.

Ok, lets get moving!
Daily workout:
Part A:
Deadlifts three sets of 5

Intermediates perform three sets of 6 Romanian Deadlifts (keep grip pronated – double-overhand grip)

Part B:

Three rounds for time:
500 meter row
15 sumo deadlift high-pulls with KB
25 swings Russian 24/32

Congrats to Cory for destorying it at the Big Apple competetion last Sunday.  He got first in his division and earned another stripe on his belt, awesome work Cory!

SCHEDULE ANNOUCEMENT!
We are running a normal schedule for Sunday. On Monday we will not be having any morning wod classes and noon classes.  We will be having a 3 pm class with a bbq going at the same time.  Bring your own meat and veggies guys!

Daily workout:
Part A:
Complete four rounds not for time of:
Dips ———– bar or ring add weight as needed 8 to 10 reps

Static lat hold ———- 30 seconds each

Chest fly’s ——————- 12-15 reps

Part B:

21-15-9
Push ups
double unders
jumping lunges

Pre Fight Gone Bad.

Post Fight Gone Bad.

Daily workout:
Part A:
Pwr clean 5 sets of 3 (Beginners perform hang power cleans instead), build up throughout the sets.

Part B:
Perform as many rope climbs as you can in 5 mins (take turns on the rope one person climbs while the other person rests)

rest 2 mins

Crisscross ladder starting at 7 working down to 1

Rotational slam balls
squat jumps

Perfect form!

Daily workout:

A.

3 rounds of:

Press – 5 reps

Single arm DB rows – 10 reps

Side planks – 45 seconds per side

B.

7 minute AMRAP

7 pull ups

7 box jumps

Look at that Belly!!! Ok stop looking at that, and look at  how the bar sets in Sam’s hand at the bottom of the bench, this allows maximum power from the forearms,triceps, legs and chest.

Shout out to the kick ass groups who took on Fight gone bad yesterday, awesome scores from an awesome crowd!

Daily workout:
Part A:
Three rounds of
Back squat —- 5 reps

Part B:
3 min AMRAP:
Step ups with moderately light dumbbells (use ones that will keep you moving)

5 min AMRAP:
renegade rows with same dumbbells (pushup, pull pull equals one)

2 min AMRAP:
Burpee with 6 inch touch at top

Post total reps to comments.

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

CJ and Fam were the big winners last week at the CMC Pit workout!

Daily workout:

A+B

“Easy” Mary

20 minute AMRAP

5 handstand push ups

10 pull ups

25 air squats

I had a conversation with Akeim about his bench setup on Tuesday.  He was having some low back discomfort maintaining a strong arch.  We briefly discussed that it might be related to breathing and moved on.  I came across this article from Juggernaut Training Systems (featuring Molly Galbraith pictured above) that addresses breath and how breathing properly will help remedy low back extension.  Please read!

Daily workout:

A.

3 rounds

DB rows - 15 reps

Bulgarian split squats – 8 reps

Hollow rocks – 20 reps

B.

3 RFT

400 meter run

15 plyo push ups

Kayam on some overhead squats.

Remember guys/gals if you have pictures of you doing something cool or fitness related don’t hesitate to send them to info@c1mma.com, we are always in need of pictures for the blog. Thanks!

Daily workout:
Part A: (30 minutes)
Snatch complex
one snatch from below the knees
1 overhead squat
1 hang squat snatch

Try not to put the bar down in the complex.  Beginners work on hang power snatches to start to understand the second and third pull.

Part B:
Four rounds for time
10 ring pull ups
10 GHD sit ups/15 ab mat sit ups

Part C:
1 max time weighted plank. (partner adds 10 lbs every 30 seconds)