3 x 12
Add weight to last week. Use a full range of motion and control.
3 x 5 Linear Progression
Add 5-10lbs to last week’s work weight.
1 x 10
Warm up and perform one heavy (and perfect) set of 10 reps, heavier than last week. Touch-and-go is permitted.
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Exposure 2 of 8
5 Rounds NFT:
10 1-Arm Kettlebell Swings, Left
10 1-Arm Kettlebell Swings, Right
10 Goblet Reverse Lunges, Left
10 Goblet Reverse Lunges, Right
5-10 Strict Chest-to-Bar Pull-Ups
Keep the shoulder of the swinging arm packed down and back and the entire upper back engaged. Work up to a challenging weight for the Swings and Lunges. If you want to spice things up a bit, then perform all the swings and lunges as a complex (i.e., without putting the bell down to rest). Use a prone grip for the Pull-Ups. Focus on fully engaging your lats by lulling your shoulders and elbows down and back on the way up. Scale to regular Pull-Ups and/or Banded Pull-Ups or Ring Rows as needed.
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The Look Feel Perform Better Challenge Winners: 1st 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. Yesterday we announded the second place winners. Today we’re pleased to announce the 1st place winners: Erin and Chas! Tell us how you did it, guys!
Before (L), After (R)
“Wow, this is very flattering! There were several factors that contributed to my success, but I’ll try my best to keep it to 3 sentences. (Ha! I should just apologize in advance for being long winded.) Having the structure of macros and logging everything I ate via My Fitness Pal really left me with nowhere to hide, providing a clear picture of what I was doing wrong or right and therefore holding me accountable. The tracker also kept me focused by having a place to put some notes about how I felt along the way, progressions, and all the gainz (and losses!).
The motivation really kicked in once I started seeing the scale move in a downward direction and my clothes fitting looser, but also small wins at the gym like more strict Push-Ups strung together, going down a band in Pull-Ups, finally getting kick-ups to the wall, and holding myself at the top of the rings for longer than a half second.
What really contributed to my success though, was the amazing support system we have at CSFBK. From the challenge talks, to the online forum, to our wonderful members – some of whom I’m lucky enough to call friends (like Jenny who was always sure to call me out!), I don’t know that I would have lasted 6 weeks let alone the full 12! Thank you Fox and DO for always putting on such a great program year after year. I’m sure it takes a lot of hard extra work and it does not go unnoticed.”
Before (L), After (R)
“The process of tracking was what kept me on track. I used MyFitnessPal to track my daily macros and the spreadsheet to track not only my points, but also my progress on lifts/metcons, general well-being, and daily soundtrack. The process kept me accountable to both myself and the greater CFSBK community, without whom I’d never have the strength to do “just one more rep,” let alone this 12-week marathon. Now I’m still tracking to help ensure that the positive changes I’ve made thanks to the challenge remain a part of my life going forward.”
Did you take part in the Challenge? If so, what lessons about nutrition, fitness, and recovery did you take away from it?