Wednesday, 21 August 2013

Announcement:  On-Ramp class will meet in the 62 Room at 0530.  The regular CF class will meet in the 3rd floor weight room at 0530 - please be at Arvin right when the doors open and move to the weight room as quickly as possible to reserve space at the bench press racks and squat racks (enough for 3 people per station - 1/2 the group will start at the bench press and 1/2 the group will start at the squat racks).

Recommended Warm-Up:  There will not be much of an opportunity for a group warm-up in the 3rd floor weight room due to the need to reserve and start using the bench press racks and squat racks right away, so in order to get a proper warm-up in, please try to get to Arvin closer to 0515 and run 2 laps around the Supe's house.  Once you complete the run, do a series of mobility exercises and dynamic stretching while you are waiting for Arvin to open (lunges, high knees, butt kickers, karaoke sideways running, spiderman lunges, burpee broad jumps, etc.).  You may also bring a jump rope to jump and practice double-unders while you are waiting for Arvin to open.

WOD:  Strength/Skill Work:
- Front Squat (5-5-3-3-1-1)
- Bench Press (5-5-3-3-1-1)
***1/2 the group will start on Front Squats and the other 1/2 will start on Bench Press.  Complete all sets of one exercise, and then the groups will switch places.  Recommend 3 people per group (partner with people of similar strength/ability level) to allow for adequate recovery time in between each set.  Start light with an empty bar to focus on form/technique, and then slowly start adding weight.  Once a set of 5 is challenging for you, count it as Set #1 and continue to add weight as appropriate, ultimately trying to find your 1 Rep Max.  Record your 1 RM as a baseline so you can measure your progress in the weeks and months to come.