Ring Dips (or Close DB Bench Press)
Tempo Ring Dips (32X1):
4 x 6-12 Strict, 1 x Max Reps
Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps
Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.
The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.
Post loads/work to comments.
Exposure 2 of 8
5 rounds for time:
12 Wall Balls 20/10, 14/9
12 Box Jumps 24/20
Post time and Rx to comments.
- Schedule change: Tomorrow night’s 6:30pm Active Recovery class is cancelled.
The Look Feel Perform Better Challenge Winners: 3rd Place!
We’re so proud of everyone who recently completed the Look Feel Perform Better Challenge, our 12-week collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we’ll be announcing them over the next three days. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Francine and Mauricio.
“So excited to know that I was one of the top 3! This challenge was so much fun to do because I was doing it with a group of like-minded people. It was so helpful to have the daily tracker. Tracking macros was so much easier than counting calories or eating strict Paleo, where, in my case, I just found myself eating tons of fat and meat because I could. I also ate more frequently, which I believe proved better for me than the intermittent fasting I had been doing previously. And while my diet remained essentially plants and animal proteins, counting macros was actually liberating instead of confining because it helped me to realize how out of balance my consumption had been prior, and I finally allowed myself to eat a larger variety of clean foods with greater frequency. I also cut out alcohol pretty significantly, reserving it for special occasions, and it was awesome to learn how to drink moderately again. I never felt deprived and am motivated to keep eating for performance.”
Before (L), After (R)
“It’s hard to believe I made it to the top 3! Woohoo! I started this challenge as any other competition, with a goal to win it. After a few weeks, I realized this was ALL about having to change old habits and focusing on healthier choices. The challenge provided the necessary tools and the right amount of time for me to truly change everything I was doing wrong. The group meetings and lectures provided the guidance, the gym and members provided the motivation, and the tracker put it all into place. It is amazing how different I feel after 3 months. I lost 16lbs by the end of the challenge (and counting). I feel stronger and happier. I’m keeping up with the life style change and I cannot wait to see what 6 months, 9 months, 12 months will do to my body and mind. Thanks CFSBK for putting all together and thank you to all of the people who participated! You guys ROCK!”
Yesterday’s Whiteboard: Snatch | Power Snatch + OHS, Bar Muscle-Ups, Burpees
Understanding Training Stressors Training Think Tank