Back Rack Reverse Lunge
3 x 12e
Perform 12 reps on one leg, rack the bar, then perform 12 reps on the other. Start week 1 at a light-moderate load and aim to increase over the 8 weeks. You’re going to be sore after these the first few weeks, so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.
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Exposure 1 of 8
Aim to move at a sustainable pace that feels like you could go harder.
8 rounds of…
Aim to move at a sustainable pace that feels like you could go harder. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments.
The CFSBK Coaching Staff: Arturo Ruiz
Editor’s note: We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we brought you Coach Lynsey. Next up, Coach Ro!
Arturo comes to CFSBK with 9 years of training experience working with diverse populations in individual and group settings. Arturo’s fitness background stems from the competitive aspects of Mixed Martial Arts (MMA). Strength and conditioning were a major aspect of hi training for amateur MMA fights, amateur Muay Thai fights, and NAGA tournaments and therefore truly sparked his interest in fitness. Since then, he has participated in several CrossFit Opens, Olympic weightlifting meets, and many local CrossFit competitions.
His current certifications are: USA Weightlifting L1 Performance Coach, USA Weightlifting LWC Referee, Starting Strength Coach, NASM CPT and CES, CrossFit Level 2, CrossFit Powerlifting, CrossFit Gymnastics, and CrossFit Movement and Mobility.
Arturo is also the 2016 USA Weightlifting Masters (Age 40-44, 85kg) National Bronze Medalist
Catching Up with the CFSBK Classifieds
- Mo and Kat are moving to Sweden (boo!) and are selling their 2010 Subrau Forester (yay!). They’re even offering a discount to CFSBKers. Go here and scroll to the bottom for all the info.
- Dan G.’s co-op is looking for a plumber. More deets and Dan’s contact info can be found in the Employment Opportunities section.