WOD Wednesday 11/20/19

by | Nov 19, 2019 | News | 8 comments

Warm-Up:
Coach’s choice

WOD prep:
Back Squat. 5 sets. Try to add weight each set. Build to a heavy double
10,8,6,4,2,2,2 Rest 2-3 minutes between sets.

WOD:
“Ski Sprint”
12-minute max calories.
Teams of 3
Partner 1 does 30-sec max calories.
Partner 2 & 3 rest
Alternate every 30 seconds.

Rest 2 minutes
Then Tabata hollow holds.

Post WOD:
Couch stretch.  2 minutes per side.

CFS Brief:
Check out In-House Throwdown pictures on Facebook.

Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.

CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!

 

 

8 Comments

  1. Tracey
    Tracey on November 20, 2019 at 7:29 am

    Back Squat: 100# which is a PR for me. I could have done more, which is exciting as I’ve always struggled with these because of my knees and leg strength.

    Ski Sprint with Jackie: 153. I’ll just say we have the short girl disadvantage 😩

  2. JD
    JD on November 20, 2019 at 7:39 am

    Back squat to 205#…keeping it light and trying to have good form with chest up.

    Ski Stupidity with Michelle and Deb (La Familia)…I think we were either 226 or 236 cal.

  3. Jamie
    Jamie on November 20, 2019 at 8:37 am

    Back Squat: 125#

    Ski Sprint with Rob: 235 cal

    I haven’t found my Back Squat 1RM yet. I got up to 115# when we did the complex on Nov. 15. So I set myself up to hit 115# on the first set of 2, and then did 120# and 125# on the next two sets. Although I didn’t need to do it today, thank you John for showing me how to dump the bar and for having me practice it when the weight was light.

  4. Deb.
    Deb. on November 20, 2019 at 9:01 am

    Back Squat Mini-Party: 145# (Previous 1RM was 140#) (85,95,105,115,125,135,145)
    Ski Sprint: Team La Famiglia with JD and Michelle: 226 Calories
    JD drew the short straw as “Official Butt Watcher” on my last set of back squats as I wanted to be certain they were good reps 🙂 It’s not often I get to ask someone to watch my butt.
    I joined “La Famiglia” this morning and felt just like one of the family! The ski sprint was a great opportunity to work on technique on the ski erg and find that balance between the pull and the recovery. Thanks Frozen – a great workout!!

  5. Deb.
    Deb. on November 20, 2019 at 9:02 am

    Congratulations on the PR!!

  6. Tracey
    Tracey on November 20, 2019 at 10:24 am

    Great job on your PR today, too! JD told me that my knee tracking looked good on the last set so apparently there were eyes everywhere!

  7. Roland
    Roland on November 20, 2019 at 3:07 pm

    BS: #230
    Ski Sprint: 338 Team Tyler / Chris M / Roland

  8. John
    John on November 20, 2019 at 5:02 pm

    Back Squat 295
    Ski Sprint with Hanna
    201÷2 =101.5 +210 =303 total calories